{"id":712516,"date":"2025-03-31T08:00:00","date_gmt":"2025-03-31T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=712516"},"modified":"2026-04-23T09:25:39","modified_gmt":"2026-04-23T07:25:39","slug":"8-nejlepsich-cviku-na-rysovani-svalove-hmoty","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/","title":{"rendered":"10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f pro r\u016fst sval\u016f, s\u00edly i hubnut\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/#Co_jsou_komplexni_cviky\" title=\"Co jsou komplexn\u00ed cviky?\">Co jsou komplexn\u00ed cviky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/#5_benefitu_komplexnich_cviku\" title=\"5 benefit\u016f komplexn\u00edch cvik\u016f&nbsp;\">5 benefit\u016f komplexn\u00edch cvik\u016f&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/#10_nejlepsich_komplexnich_cviku\" title=\"10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f&nbsp;\">10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/#2_vzorove_treninky_na_cele_telo\" title=\"2 vzorov\u00e9 tr\u00e9ninky na cel\u00e9 t\u011blo\">2 vzorov\u00e9 tr\u00e9ninky na cel\u00e9 t\u011blo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>10 nej\u00fa\u010dinn\u011bj\u0161\u00edch v\u00edcekloubov\u00fdch cvik\u016f<\/strong> pat\u0159\u00ed bench press, mrtv\u00fd tah, zadn\u00ed d\u0159ep, hip thrust, kettlebell swing a zadn\u00ed v\u00fdpady. Komplexn\u00ed cviky zapojuj\u00ed v\u00edce svalov\u00fdch skupin najednou. Nap\u0159\u00edklad d\u0159ep aktivuje \u010dty\u0159hlav\u00fd sval stehenn\u00ed (<em>m. quadriceps femoris<\/em>), dvojhlav\u00fd sval stehenn\u00ed (<em>m. biceps femoris<\/em>) a velk\u00fd sval h\u00fd\u017e\u010fov\u00fd (<em>m. gluteus maximus<\/em>) z\u00e1rove\u0148. Cviky jsou vhodn\u00e9 <strong>pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong> Na tr\u00e9nink sta\u010d\u00ed osa s kotou\u010di, jednoru\u010dky, kettlebell a lavice. \u010cl\u00e1nek obsahuje dva vzorov\u00e9 tr\u00e9ninky na cel\u00e9 t\u011blo.<\/p>\n\n\n\n<p>Pro r\u016fst sval\u016f a hubnut\u00ed zvolte z\u00e1t\u011b\u017e na \u00farovni <strong>60\u201380 % 1 RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed) ve <strong>4\u20136 s\u00e9ri\u00edch<\/strong> po <strong>8\u201312 opakov\u00e1n\u00edch<\/strong> s pauzou <strong>1\u20133 minuty<\/strong>. Pro s\u00edlu <strong>80\u201395 % 1 RM<\/strong> ve <strong>4\u20136 s\u00e9ri\u00edch<\/strong> po <strong>2\u20136 opakov\u00e1n\u00edch<\/strong> s pauzou <strong>90 sekund a\u017e 4 minuty<\/strong>. Tr\u00e9nink za\u0159a\u010fte <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> s rozestupem <strong>48 hodin<\/strong>. Za <strong>45 minut<\/strong> cvi\u010den\u00ed sp\u00e1l\u00ed <strong>65kg<\/strong> \u017eena <strong>250 kcal<\/strong> a <strong>80kg<\/strong> mu\u017e <strong>300 kcal<\/strong>. Po tr\u00e9ninku t\u011blo spaluje kalorie v klidov\u00e9m stavu d\u00edky <strong>EPOC<\/strong> je\u0161t\u011b n\u011bkolik hodin.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed cviky nejsou skv\u011blou volbou jen v p\u0159\u00edpad\u011b, kdy nem\u00e1me dostatek \u010dasu na tr\u00e9nink ka\u017ed\u00e9 partie zvl\u00e1\u0161\u0165. Maj\u00ed tak\u00e9 <strong>\u0159adu dal\u0161\u00edch benefit\u016f, kter\u00e9 p\u0159esv\u011bd\u010d\u00ed ka\u017ed\u00e9ho, \u017ee by je rozhodn\u011b m\u011bl za\u0159adit do tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/strong> Dne\u0161n\u00ed \u010dl\u00e1nek v\u0161ak nen\u00ed jen o v\u00fdhod\u00e1ch komplexn\u00edch cvik\u016f, ale rovnou nab\u00edz\u00ed v\u00fdb\u011br t\u011bch nejlep\u0161\u00edch se spr\u00e1vnou technikou a p\u0159\u00edkladem 2 vzorov\u00fdch tr\u00e9nink\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jsou_komplexni_cviky\"><\/span>Co jsou komplexn\u00ed cviky?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Komplexn\u00ed neboli v\u00edcekloubov\u00e9 cviky pozn\u00e1te tak, \u017ee <strong>se p\u0159i nich zapojuje v\u00edce svalov\u00fdch skupin najednou. <\/strong>Jejich opakem jsou izolovan\u00e9 cviky, kter\u00e9 jsou zac\u00edlen\u00e9 na jednu svalovou partii. Typick\u00fdm p\u0159\u00edkladem komplexn\u00edho cviku je d\u0159ep, kter\u00fd zat\u00ed\u017e\u00ed svaly h\u00fd\u017ed\u00ed, stehen, l\u00fdtek a prov\u011b\u0159\u00ed tak\u00e9 st\u0159ed t\u011bla. Izolovan\u00fd cvik je nap\u0159\u00edklad bicepsov\u00fd zdvih, kter\u00fd zat\u011b\u017euje zejm\u00e9na dvojhlav\u00fd sval pa\u017en\u00ed. To se hod\u00ed v p\u0159\u00edpad\u011b, \u017ee se chceme zam\u011b\u0159it na jednu \u010d\u00e1st t\u011bla.Nap\u0159\u00edklad v r\u00e1mci kulturistick\u00e9ho tr\u00e9ninkov\u00e9ho splitu. Komplexn\u00ed cviky maj\u00ed ale tak\u00e9 \u0159adu v\u00fdhod po str\u00e1nce r\u016fstu sval\u016f, s\u00edly nebo hubnut\u00ed.&nbsp; <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<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg\" alt=\"Co je to komplexn\u00ed cvik?\" class=\"wp-image-712553\" title=\"Co je to komplexn\u00ed cvik?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_benefitu_komplexnich_cviku\"><\/span>5 benefit\u016f komplexn\u00edch cvik\u016f&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Posilujete v\u00edce parti\u00ed najednou<\/h3>\n\n\n\n<p>Komplexn\u00ed cviky, jako jsou <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>d\u0159epy<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mrtv\u00e9 tahy<\/strong><\/a> \u010di <strong>bench press<\/strong>, vy\u017eaduj\u00ed koordinovanou \u010dinnost n\u011bkolika svalov\u00fdch skupin a kloub\u016f najednou. Nap\u0159\u00edklad p\u0159i <strong>d\u0159epu<\/strong> se prim\u00e1rn\u011b zapojuj\u00ed kvadricepsy (p\u0159edn\u00ed strana stehen), hamstringy (zadn\u00ed strana stehen), h\u00fd\u017e\u010fov\u00e9 svaly a svaly doln\u00ed \u010d\u00e1sti zad. Sekund\u00e1rn\u011b jsou aktivov\u00e1ny l\u00fdtkov\u00e9 svaly a svaly st\u0159edu t\u011bla (core), kter\u00e9 zaji\u0161\u0165uj\u00ed stabilizaci p\u00e1te\u0159e b\u011bhem pohybu. Tato simult\u00e1nn\u00ed aktivace umo\u017e\u0148uje efektivn\u011bj\u0161\u00ed tr\u00e9nink, proto\u017ee procvi\u010dujete v\u00edce svalov\u00fdch skupin v r\u00e1mci jednoho cviku, co\u017e zvy\u0161uje celkovou efektivitu cvi\u010den\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed cviky se tak ide\u00e1ln\u011b hod\u00ed do tr\u00e9ninku cel\u00e9ho t\u011bla. Z\u00e1rove\u0148 v\u00e1m u\u0161et\u0159\u00ed \u010das, proto\u017ee kdybyste m\u011bli ka\u017ed\u00e9 partii v\u011bnovat 2\u20133 cviky \u010di v\u00edce, str\u00e1vili byste ve fitku i n\u011bkolik hodin, d\u00edky komplexn\u00edm cvik\u016fm m\u00e1te do hodiny hotovo. <strong>Vyu\u017eijete tak \u010das na tr\u00e9nink mnohem efektivn\u011bji.<\/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\">2. Budujete s\u00edlu<\/h3>\n\n\n\n<p>Komplexn\u00ed cviky jsou kl\u00ed\u010dov\u00e9 pro budov\u00e1n\u00ed celkov\u00e9 s\u00edly. D\u00edky tomu, \u017ee se p\u0159i nich zapojuj\u00ed velk\u00e9 svalov\u00e9 skupiny, <strong>zvl\u00e1dnete zvednout i t\u011b\u017e\u0161\u00ed v\u00e1hy. <\/strong>To vede k vy\u0161\u0161\u00edmu mechanick\u00e9mu nap\u011bt\u00ed na svaly, co\u017e je jeden z hlavn\u00edch impulz\u016f pro r\u016fst s\u00edly. Pro n\u011bj je z\u00e1rove\u0148 d\u016fle\u017eit\u00e9 cvi\u010dit s vysok\u00fdmi vahami, prov\u00e1d\u011bt n\u00edzk\u00fd po\u010det opakov\u00e1n\u00ed a mezi s\u00e9riemi vkl\u00e1dat del\u0161\u00ed pauzy. Pokud je tedy va\u0161\u00edm hlavn\u00edm c\u00edlem r\u016fst s\u00edly, rozhodn\u011b by komplexn\u00ed cviky nem\u011bly chyb\u011bt ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu do posilovny. <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<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak si nastavit tr\u00e9nink pro r\u016fst s\u00edly i dal\u0161\u00ed c\u00edle, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg\" alt=\"V\u00fdhody komplexn\u00edch cvik\u016f\" class=\"wp-image-712571\" title=\"V\u00fdhody komplexn\u00edch cvik\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Podporujete r\u016fst sval\u016f<\/h3>\n\n\n\n<p>Komplexn\u00ed cviky vynikaj\u00ed <strong>vysokou intenzitou a zapojen\u00edm velk\u00fdch svalov\u00fdch skupin.<\/strong> Kdy\u017e si k tomu vezmeme dostate\u010dnou z\u00e1t\u011b\u017e a provedeme s n\u00ed dostate\u010dn\u00fd po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed, svaly snadno vy\u010derp\u00e1me. V\u00fdsledkem je metabolick\u00fd stres, na kter\u00fd t\u011blo reaguje spu\u0161t\u011bn\u00edm <strong>anabolick\u00fdch proces\u016f, tedy mechanism\u016f, kter\u00e9 vedou k r\u016fstu svalov\u00e9 hmoty (hypertrofie).&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed cviky mohou dokonce v\u00e9st k <strong>do\u010dasn\u00e9mu zv\u00fd\u0161en\u00ed hladin anabolick\u00fdch hormon\u016f<\/strong>, jako je testosteron a r\u016fstov\u00fd hormon. Z dlouhodob\u00e9ho hlediska v\u0161ak nen\u00ed podle studi\u00ed jasn\u00e9, jak v\u00fdznamn\u00fd vliv m\u00e1 tohle kr\u00e1tkodob\u00e9 zv\u00fd\u0161en\u00ed na hypertrofii. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky komplexn\u00edm cvik\u016fm v tr\u00e9ninkov\u00e9m pl\u00e1nu tak m\u016f\u017eete doc\u00edlit efektivn\u011bj\u0161\u00edho n\u00e1r\u016fstu svalov\u00e9 hmoty. Pro dosa\u017een\u00ed optim\u00e1ln\u00edch v\u00fdsledk\u016f je v\u0161ak nezbytn\u00e9 je v tr\u00e9ninkov\u00e9m pl\u00e1nu kombinovat i s izolovan\u00fdmi cviky. K tomu p\u0159idat tak\u00e9 adekv\u00e1tn\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">regeneraci<\/a> (mezi tr\u00e9ninky stejn\u00e9 svalov\u00e9 skupiny m\u00edt rozestup minim\u00e1ln\u011b 24 hodin), dostate\u010dn\u00fd<a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\"> sp\u00e1nek<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\">vyv\u00e1\u017eenou stravou<\/a> bohatou na <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u00edlkoviny<\/a> a dal\u0161\u00ed esenci\u00e1ln\u00ed \u017eiviny. <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<p>O tom, jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek a tr\u00e9ninkov\u00fd pl\u00e1n pro maxim\u00e1ln\u00ed r\u016fst sval\u016f, si p\u0159e\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/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. Spalujete po\u0159\u00e1dnou porci kalori\u00ed<\/h3>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdhodou toho, \u017ee komplexn\u00ed cviky zat\u011b\u017euj\u00ed ty nejv\u011bt\u0161\u00ed svalov\u00e9 skupiny, je velk\u00e9 mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed. To v\u00e1m usnadn\u00ed nejen udr\u017eov\u00e1n\u00ed aktu\u00e1ln\u00ed hmotnosti, ale tak\u00e9 hubnut\u00ed.<\/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>Za 45 minut tr\u00e9ninku s komplexn\u00edmi cviky sp\u00e1l\u00ed<strong> 65kg \u017eena p\u0159ibli\u017en\u011b 250 kcal <\/strong>a <strong>80kg mu\u017e 300 kcal. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li>Mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed se v\u0161ak v\u017edy odv\u00edj\u00ed od zvolen\u00e9 z\u00e1t\u011b\u017ee, intenzity, d\u00e9lky pauz a dal\u0161\u00edch faktor\u016f.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A co je je\u0161t\u011b lep\u0161\u00ed zpr\u00e1vou? Po ukon\u010den\u00ed tr\u00e9ninku doch\u00e1z\u00ed k fenom\u00e9nu zn\u00e1m\u00e9mu jako <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption), tedy zv\u00fd\u0161en\u00e9 spot\u0159eb\u011b kysl\u00edku po cvi\u010den\u00ed. To znamen\u00e1, \u017ee <strong>t\u011blo spaluje v\u00edce kalori\u00ed i v klidov\u00e9m stavu.<\/strong> <strong>Zrychlen\u00fd <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zrychlit-metabolismus-a-spalovat-vice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>metabolismus<\/strong><\/a> tak budete m\u00edt je\u0161t\u011b n\u011bkolik hodin po cvi\u010den\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se sna\u017e\u00edte zhubnout a zaj\u00edm\u00e1 v\u00e1s, na co se zam\u011b\u0159it, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zlep\u0161ujete koordinaci t\u011bla<\/h3>\n\n\n\n<p>Komplexn\u00ed cviky jsou \u010dasto n\u00e1ro\u010dn\u00e9 na proveden\u00ed. Vy\u017eaduj\u00ed koordinaci cel\u00e9ho t\u011bla a u v\u011bt\u0161iny cvik\u016f je nutn\u00e9 tak\u00e9 zapojen\u00ed sval\u016f st\u0159ed t\u011bla (CORE). T\u00edmto zp\u016fsobem se <strong>posiluj\u00ed hlubok\u00e9 stabiliza\u010dn\u00ed svaly (HSS), <\/strong>co\u017e vede ke zlep\u0161en\u00ed celkov\u00e9 stability a dr\u017een\u00ed t\u011bla. To m\u00e1 pak pozitivn\u00ed dopad nejen na sportovn\u00ed v\u00fdkon, ale tak\u00e9 na zvl\u00e1d\u00e1n\u00ed ka\u017edodenn\u00edch aktivit, jako je zved\u00e1n\u00ed p\u0159edm\u011bt\u016f ze zem\u011b. Budete celkov\u011b stabiln\u011bj\u0161\u00ed, \u010d\u00edm\u017e se sni\u017euje riziko p\u00e1d\u016f. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se chcete zam\u011b\u0159it na zlep\u0161en\u00ed koordinace t\u011bla, vyzkou\u0161ejte tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,5358,36025,50959,73135,81541\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nejlepsich_komplexnich_cviku\"><\/span>10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed t\u00edm, ne\u017e se pust\u00edte do samotn\u00e9ho tr\u00e9ninku, si nachystejte v\u0161e pot\u0159ebn\u00e9. Na uveden\u00e9 cviky budete pot\u0159ebovat <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osu<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010di<\/a> zav\u011b\u0161enou na <a href=\"https:\/\/gymbeam.cz\/dvoudilny-stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">stojanu<\/a>, <a href=\"https:\/\/gymbeam.cz\/navlek-barbell-pad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1vlek na osu<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a>, <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed lavici<\/a> a <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>. <strong>U v\u011bt\u0161iny cvik\u016f m\u00e1te uveden\u00e9 varianty s alternativn\u00ed z\u00e1t\u011b\u017e\u00ed. <\/strong>Pokud v\u00e1m tak chyb\u00ed t\u0159eba osa, m\u016f\u017eete ji nahradit jednoru\u010dkami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyberte si cviky, kter\u00e9 se hod\u00ed do va\u0161eho tr\u00e9ninkov\u00e9ho pl\u00e1nu nebo se inspirujte n\u00ed\u017ee vzorov\u00fdmi tr\u00e9ninky na cel\u00e9 t\u011blo.<strong> P\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed se v\u017edy zah\u0159ejte <\/strong>na b\u011b\u017eeck\u00e9m p\u00e1se, <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veslovac\u00edm trena\u017e\u00e9ru<\/a>, jumping jacky nebo t\u0159eba sk\u00e1k\u00e1n\u00edm p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161vihadlo<\/a>. <strong>Pot\u00e9 p\u0159ejd\u011bte na rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla<\/strong> od hlavy k pat\u011b. Cviky si n\u00e1sledn\u011b vyzkou\u0161ejte s ni\u017e\u0161\u00ed vahou a pak p\u0159id\u00e1vejte z\u00e1t\u011b\u017e podle toho, jak se budete c\u00edtit, a <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" rel=\"noreferrer noopener\">va\u0161ich tr\u00e9ninkov\u00fdch c\u00edl\u016f<\/a>. Na z\u00e1v\u011br m\u016f\u017eete za\u0159adit tak\u00e9 kr\u00e1tk\u00fd stre\u010dink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bench press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha<\/strong>: Lehn\u011bte si z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vodorovnou lavici<\/a>. Lopatky dr\u017ete u sebe a \u010dinku uchopte nadhmatem. Dr\u017ete rovn\u00e9 z\u00e1p\u011bst\u00ed a lokty p\u0159\u00edmo pod osou. \u0160\u00ed\u0159e \u00fachopu je o n\u011bco v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka va\u0161ich ramen. Chodidla jsou celou plochou polo\u017eena na zemi a kolena sv\u00edraj\u00ed \u00fahel p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. V pr\u016fb\u011bhu cviku je mo\u017en\u00e9 lehk\u00e9 prohnut\u00ed v bedern\u00ed oblasti. Ramena a h\u00fd\u017ed\u011b z\u016fst\u00e1vaj\u00ed celou plochou na podlo\u017ece. St\u0159ed t\u011bla a h\u00fd\u017e\u010fov\u00e9 svaly jsou b\u011bhem cvi\u010den\u00ed aktivn\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Zvedn\u011bte \u010dinku do v\u00fdchoz\u00ed polohy nad hrudn\u00edk. Pot\u00e9 ji s n\u00e1dechem pomalu spou\u0161t\u011bjte na hrudn\u00edk. Ve spodn\u00ed f\u00e1zi se osa lehce dotkne hrudi, zhruba ve st\u0159edu hrudn\u00ed kosti. V t\u00e9to f\u00e1zi pa\u017ee s t\u011blem sv\u00edraj\u00ed \u00fahel 45\u201360 stup\u0148\u016f. Potom s v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f zatla\u010dte do \u010dinky sm\u011brem vzh\u016fru a\u017e do t\u00e9 v\u00fd\u0161ky, kdy m\u00e1te t\u00e9m\u011b\u0159 narovnan\u00e9 lokty. Dr\u00e1ha osy ve sm\u011bru nahoru by m\u011bla opisovat lehk\u00fd oblouk. Po n\u00e1vratu do v\u00fdchoz\u00ed polohy nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Tla\u010den\u00ed lokt\u016f k t\u011blu, nekontrolovan\u00fd pohyb, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla a h\u00fd\u017ed\u00ed, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b prsn\u00ed svaly, tricepsy a p\u0159edn\u00ed \u010d\u00e1st ramen. Sekund\u00e1rn\u011b tak\u00e9 svaly p\u0159edlokt\u00ed, mezilopatkov\u00e9 svaly a stabiliza\u010dn\u00ed svaly trupu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/bench.gif\" alt=\"Jak cvi\u010dit bench press?\" class=\"wp-image-712622\" title=\"Jak cvi\u010dit bench press?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Bench press (tlaky) s jednoru\u010dkami<strong><\/strong><\/h5>\n\n\n\n<p>Pokud nem\u00e1te k dispozici osu, m\u016f\u017eete tento cvik prov\u00e1d\u011bt s <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dkami.<\/a> V\u00fdhodou je, \u017ee umo\u017e\u0148uj\u00ed procvi\u010den\u00ed obou stran t\u011bla odd\u011blen\u011b a zat\u00ed\u017e\u00ed svaly v del\u0161\u00ed dr\u00e1ze pohybu. P\u0159i pohybu sm\u011brem vzh\u016fru tla\u010dte jednoru\u010dky k sob\u011b. Zat\u00ed\u017e\u00edte tak v\u00edce vnit\u0159n\u00ed \u010d\u00e1st prsn\u00edch sval\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Bench press s u\u017e\u0161\u00edm nebo \u0161ir\u0161\u00edm \u00fachopem<strong><\/strong><\/h5>\n\n\n\n<p>D\u00edky \u00faprav\u011b \u0161\u00ed\u0159ky \u00fachopu tak\u00e9 lehce zm\u011bn\u00edte aktivaci sval\u016f. P\u0159i verzi na \u00fazko procvi\u010d\u00edte v\u00edce tricepsy a v p\u0159\u00edpad\u011b \u0161ir\u0161\u00ed varianty s rukama d\u00e1l od sebe zase intenzivn\u011bji zapoj\u00edte prsn\u00ed svaly.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pullover s jednoru\u010dkou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete horn\u00ed \u010d\u00e1st zad z boku na vodorovnou lavici. Nohy se op\u00edraj\u00ed celou plochou chodidel o podlo\u017eku a jsou pokr\u010den\u00e9 v kolenou. Vzpa\u017ete a uchopte jednoru\u010dku za horn\u00ed \u010d\u00e1st (za kotou\u010d\/hexagon). Pa\u017ee jsou m\u00edrn\u011b pokr\u010den\u00e9 v lokti. Aktivujte svaly st\u0159edu t\u011bla i h\u00fd\u017ed\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce sval\u016f pa\u017e\u00ed a hrudn\u00edku p\u0159edpa\u017ete. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 kr\u010den\u00ed lokt\u016f, nekontrolovan\u00fd pohyb, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b \u0161irok\u00fd sval z\u00e1dov\u00fd a prsn\u00ed svaly (zejm\u00e9na doln\u00ed \u010d\u00e1st). Sekund\u00e1rn\u011b tricepsy, mezilopatkov\u00e9 svaly, serratus anterior (pilovit\u00fd sval) a stabiliza\u010dn\u00ed svaly trupu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/pullover.gif\" alt=\"Jak cvi\u010dit pullover s jednoru\u010dkou?\" class=\"wp-image-712690\" title=\"Jak cvi\u010dit pullover s jednoru\u010dkou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Pullover s kotou\u010dem nebo kettlebellem<strong><\/strong><\/h5>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici jednoru\u010dku, vyu\u017eijte <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010d<\/a> nebo kettlebell. V p\u0159\u00edpad\u011b kotou\u010de jej chytn\u011bte za bo\u010dn\u00ed strany, kettlebell zase za dr\u017eadlo ze stran. Pullover pot\u00e9 prov\u00e1d\u011bjte stejn\u00fdm zp\u016fsobem jako s \u010dinkou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Pullover s EZ osou<strong><\/strong><\/h5>\n\n\n\n<p>Tento cvik zvl\u00e1dnete tak\u00e9 s krat\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/posilovaci-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">EZ osou<\/a>. Chytn\u011bte ji nadhmatem ve st\u0159edn\u00ed \u010d\u00e1sti s rukama ve vzd\u00e1lenosti men\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Pullover pot\u00e9 prov\u00e1d\u011bjte stejn\u00fdm zp\u016fsobem jako s \u010dinkou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Striktn\u00ed tlaky s osou nad hlavu (Barbell Strict Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osu<\/a> nadhmatem ob\u011bma rukama. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Zvedn\u011bte osu a\u017e pod bradu t\u011bsn\u011b p\u0159ed horn\u00ed \u010d\u00e1st hrudn\u00edku. Z\u00e1p\u011bstn\u00ed dr\u017ete rovn\u011b, ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u00fdm pohybem vzpa\u017ete. Pot\u00e9 s n\u00e1dechem plynule vra\u0165te ty\u010d do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e, nadm\u011brn\u00e9 zakl\u00e1n\u011bn\u00ed.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b ramenn\u00ed svaly (deltov\u00e9 svaly), tricepsy a horn\u00ed \u010d\u00e1st prsn\u00edch sval\u016f. Sekund\u00e1rn\u011b horn\u00ed trap\u00e9zy, st\u0159ed t\u011bla (core), stabiliza\u010dn\u00ed svaly trupu a doln\u00ed \u010d\u00e1st zad.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/striktni-press.gif\" alt=\"Jak cvi\u010dit striktn\u00ed tlaky?\" class=\"wp-image-712724\" title=\"Jak cvi\u010dit striktn\u00ed tlaky?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Tlaky s jednoru\u010dkou \u010di kettlebellem nad hlavu (Dumbbel\/kettlebell Strict Press)<strong><\/strong><\/h5>\n\n\n\n<p>Na tento cvik se hod\u00ed tak\u00e9 p\u00e1r jednoru\u010dek nebo kettlebell\u016f. Chy\u0165te je vedle ramen a pak cvi\u010dte stejn\u011b jako s osou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159\u00edtahy s osou v p\u0159edklonu nadhmatem (Overhand Grip Barbell Bent Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a lehce pokr\u010dte kolena. M\u00edrn\u011b se p\u0159edklo\u0148te s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Uchopte \u010dinku nadhmatem na \u0161\u00ed\u0159ku va\u0161ich ramen a zvedn\u011bte ji do v\u00fd\u0161e ke kolen\u016fm.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce sval\u016f zad p\u0159it\u00e1hn\u011bte \u010dinku k bok\u016fm. Pot\u00e9 ji kontrolovan\u011b vra\u0165te zp\u011bt ke kolen\u016fm a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed zad, narovn\u00e1n\u00ed kolen, nedostate\u010dn\u00fd p\u0159edklon trupu, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b trap\u00e9zy, z\u00e1dov\u00e9 svaly, pa\u017ee a p\u0159edlokt\u00ed. Sekund\u00e1rn\u011b tak\u00e9 h\u00fd\u017ed\u011b a zadn\u00ed strana stehen (hamstringy).&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/bent-over-row.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy s \u010dinkou?\" class=\"wp-image-712639\" title=\"Jak cvi\u010dit p\u0159\u00edtahy s \u010dinkou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. P\u0159\u00edtahy jednoru\u010dek nebo kettlebell\u016f v p\u0159edklonu (Dumbbell\/Kettlebell Bent Over Row)<\/h5>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici velkou \u010dinku, m\u016f\u017eete na tento cvik vyu\u017e\u00edt tak\u00e9 2 <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky <\/a>nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebelly<\/a>. Uchopte je rovn\u011b\u017e nadhmatem a p\u0159itahujte sm\u011brem k pasu. Pozice t\u011bla je stejn\u00e1 jako p\u0159i cvi\u010den\u00ed s osou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. P\u0159\u00edtahy powerbagu v p\u0159edklonu (Sandbag Bent Over Row)<\/h5>\n\n\n\n<p>P\u0159\u00edtahy zvl\u00e1dnete tak\u00e9 s <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagem<\/a> nebo vodn\u00edm <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00edm vakem<\/a>. Sta\u010d\u00ed ho chytit za rukojeti a pak cvi\u010d\u00edte stejn\u011b jako s osou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">3. P\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu podhmatem (Underhand Grip Barbell Bent Over Row)<\/h5>\n\n\n\n<p>Pokud se chcete u tohoto cviku v\u00edce zam\u011b\u0159it i na posilov\u00e1n\u00ed biceps\u016f, zm\u011b\u0148te \u00fachop na podhmat. D\u00edky tomu zapoj\u00edte ve v\u011bt\u0161\u00ed m\u00ed\u0159e pa\u017ee, a zejm\u00e9na pak dvojhlav\u00fd sval pa\u017en\u00ed neboli biceps.&nbsp;<\/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\">5. Rolov\u00e1n\u00ed do sedu s jednoru\u010dkou (Dumbbell Roll-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na z\u00e1da s nata\u017een\u00fdma nohama. Do jedn\u00e9 ruky chy\u0165te <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a> a p\u0159edpa\u017ete. Druhou pa\u017ei nechte nata\u017eenou voln\u011b pod\u00e9l t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f plynule zvedn\u011bte s nata\u017een\u00fdmi pa\u017eemi a\u017e do sedu bez pokr\u010den\u00ed doln\u00edch kon\u010detin. Rukou, ve kter\u00e9 dr\u017e\u00edte jednoru\u010dku, p\u0159ejd\u011bte plynule do vzpa\u017een\u00ed. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Po cel\u00e9 s\u00e9rii vym\u011b\u0148te ruce.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval, ramenn\u00ed svaly. Sekund\u00e1rn\u011b \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, flexory ky\u010dl\u00ed, vzp\u0159imova\u010de p\u00e1te\u0159e a stabiliza\u010dn\u00ed svaly trupu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/roll-up.gif\" alt=\"Jak cvi\u010dit rolov\u00e1n\u00ed do sedu s jednoru\u010dkou?\" class=\"wp-image-712707\" title=\"Jak cvi\u010dit rolov\u00e1n\u00ed do sedu s jednoru\u010dkou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Rolov\u00e1n\u00ed do sedu s kotou\u010dem (Plate Roll-Ups)<\/h5>\n\n\n\n<p>M\u00edsto jednoru\u010dky si na tento cvik m\u016f\u017eete vz\u00edt <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010d<\/a>. Vle\u017ee ho chy\u0165te ob\u011bma rukama a p\u0159edpa\u017ete. Pak cvi\u010dte stejn\u011b, jak je uvedeno u varianty jednoru\u010dkou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Rusk\u00fd kettlebell swing (Russian Kettlebell Swing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell<\/a> uchopte ob\u011bma nata\u017een\u00fdma rukama a dr\u017ete ho p\u0159ed t\u011blem. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159ujte vp\u0159ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem se m\u00edrn\u011b p\u0159edklo\u0148te, lehce pokr\u010dte kolena a kettlebell um\u00edst\u011bte mezi nohy. S v\u00fddechem aktivujte h\u00fd\u017ed\u011b i hamstringy a prove\u010fte \u0161vih kettlebellem p\u0159ed sebe, p\u0159ibli\u017en\u011b do v\u00fd\u0161ky va\u0161eho hrudn\u00edku a\u017e o\u010d\u00ed. Pak se vra\u0165te do v\u00fdchoz\u00ed pozice a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, nedostate\u010dn\u00e1 aktivace doln\u00edch kon\u010detin.&nbsp;<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly:<\/strong> Prim\u00e1rn\u011b h\u00fd\u017e\u010fov\u00e9 svaly, zadn\u00ed strana stehen (hamstringy) a vzp\u0159imova\u010de p\u00e1te\u0159e. Sekund\u00e1rn\u011b st\u0159ed t\u011bla (core), svaly zad a p\u0159edlokt\u00ed.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/swing.gif\" alt=\"Jak cvi\u010dit kettlebell swingy?\" class=\"wp-image-712741\" title=\"Jak cvi\u010dit kettlebell swingy?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Americk\u00fd kettlebell swing (American Kettlebell Swing)<\/h5>\n\n\n\n<p>Pokud chcete v\u00edce zapojit ramena, m\u016f\u017eete vyzkou\u0161et americk\u00fd swing. Kettlebell se v horn\u00ed pozici sna\u017ete dostat a\u017e do v\u00fd\u0161ky nad hlavu. Rukama kontrolovan\u00fdm \u0161vihem dosta\u0148te do vzpa\u017een\u00ed tak, aby byl kettlebell v krajn\u00ed f\u00e1zi dnem vzh\u016fru. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Hip thrust s osou (Barbell Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na zem, horn\u00ed \u010d\u00e1st\u00ed zad se op\u0159ete o lavici, hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e. Nasu\u0148te pr\u00e1zdnou nebo nalo\u017eenou osu na boky. Na osu si dejte <a href=\"https:\/\/gymbeam.cz\/navlek-barbell-pad-pink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1vlek<\/a>, aby v\u00e1m ty\u010d tolik netla\u010dila na p\u00e1nev. Chodidla pak p\u0159it\u00e1hn\u011bte k h\u00fd\u017ed\u00edm a nechte je polo\u017een\u00e1 cel\u00e1 nebo jen patami na zemi. Od sebe je posu\u0148te p\u0159ibli\u017en\u011b do vzd\u00e1lenosti na \u0161\u00ed\u0159i ramen a kolena nasm\u011brujte m\u00edrn\u011b do stran.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivujte st\u0159ed t\u011bla. S v\u00fddechem pomoc\u00ed aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f zvedejte kontrolovan\u011b p\u00e1nev s osou do t\u00e9 v\u00fd\u0161ky, a\u017e se trup dostane do rovnob\u011b\u017eky se zem\u00ed. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed beder v horn\u00ed pozici, zalomen\u00ed krku, nekontrolovan\u00fd pohyb, \u0161patn\u00e1 pozice chodidel, mal\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly:<\/strong> Prim\u00e1rn\u011b svaly h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen. Sekund\u00e1rn\u011b svaly p\u0159edn\u00ed strany stehen (kvadricepsy), vzp\u0159imova\u010de p\u00e1te\u0159e a st\u0159ed t\u011bla (core).&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/hip-thrust.gif\" alt=\"Jak cvi\u010dit hip thrustery?\" class=\"wp-image-712673\" title=\"Jak cvi\u010dit hip thrustery?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hip thrust s kettlebellem \u010di jednoru\u010dkou (Kettlebell\/Dumbbell Hip Thrust)<\/h5>\n\n\n\n<p>Pokud nem\u00e1te osu, zvl\u00e1dnete tento cvik i s kettlebellem nebo jednoru\u010dkou. Z\u00e1t\u011b\u017e si polo\u017ete na p\u00e1nev a chy\u0165te ze stran rukama. Pak cvi\u010dte stejn\u011b jako u varianty s osou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed v\u0161echny benefity hip thrusteru a dal\u0161\u00ed efektivn\u00ed varianty, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak spr\u00e1vn\u011b cvi\u010dit hip thrust pro dokonal\u00fd zadek? 6 nejlep\u0161\u00edch variant.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Mrtv\u00fd tah (Barbell Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed nalo\u017eenou <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-trap-bar-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">trap bar<\/a> s kotou\u010di s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem v p\u0159\u00edpad\u011b velk\u00e9 hmotnosti na ose (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly:<\/strong> Prim\u00e1rn\u011b h\u00fd\u017e\u010fov\u00e9 svaly, hamstringy a vzp\u0159imova\u010de p\u00e1te\u0159e. Sekund\u00e1rn\u011b kvadricepsy, trap\u00e9zy, \u0161irok\u00e9 z\u00e1dov\u00e9 svaly, p\u0159edlokt\u00ed a st\u0159ed t\u011bla (core).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/deadlift.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah?\" class=\"wp-image-712656\" title=\"Jak cvi\u010dit mrtv\u00fd tah?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/h5>\n\n\n\n<p>Pokud se chcete zam\u011b\u0159it v\u00edce na vnit\u0159n\u00ed stranu stehen, vyzkou\u0161ejte sumo mrtv\u00fd tah. Rozd\u00edl je zejm\u00e9na v z\u00e1kladn\u00edm postaven\u00ed. Postavte se p\u0159ed osu s chodidly ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed do stran. Pot\u00e9 chy\u0165te osu na \u0161\u00ed\u0159ku va\u0161ich ramen a pokra\u010dujte stejn\u011b jako v p\u0159\u00edpad\u011b klasick\u00e9ho mrtv\u00e9ho tahu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Rumunsk\u00fd mrtv\u00fd tah (Romanian Deadlift)<\/h5>\n\n\n\n<p>Pro ka\u017ed\u00e9ho, kdo chce intenzivn\u011bji procvi\u010dit zadek a hamstringy, je tady rumunsk\u00fd mrtv\u00fd tah. Ten m\u00e1 tak\u00e9 jinou v\u00fdchoz\u00ed polohu. Postavte se p\u0159ed nalo\u017eenou osu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se a ty\u010d dr\u017ete nata\u017een\u00fdma rukama p\u0159ed stehny. S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Osa proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed \u00fa\u010dinn\u00e9 varianty najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mrtv\u00fd tah: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty.<\/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\">9. Zadn\u00ed d\u0159ep (Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Nastavte si osu s vhodn\u011b nalo\u017eenou v\u00e1hou na <a href=\"https:\/\/gymbeam.cz\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se pod osu s chodidly zhruba na \u0161\u00ed\u0159i ramen. Polo\u017ete si <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osu<\/a> na horn\u00ed \u010d\u00e1st trap\u00e9z\u016f a chy\u0165te ji ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed dol\u016f. Aktivujte st\u0159ed t\u011bla, sundejte ty\u010d ze stojanu a ud\u011blejte krok vzad.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e a dok\u00e1zali jste se z t\u00e9to pozice zvednout. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e na ose.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b h\u00fd\u017e\u010fov\u00e9 svaly, kvadricepsy a hamstringy. Sekund\u00e1rn\u011b vzp\u0159imova\u010de p\u00e1te\u0159e, l\u00fdtka, adduktory (vnit\u0159n\u00ed strana stehen) a st\u0159ed t\u011bla (core).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/back-squat.gif\" alt=\"Jak cvi\u010dit d\u0159epy s osou?\" class=\"wp-image-712605\" title=\"Jak cvi\u010dit d\u0159epy s osou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Goblet d\u0159ep s jednoru\u010dkou \u010di kettlebellem (Dumbbell\/Kettlebell Goblet Squat)<strong><\/strong><\/h5>\n\n\n\n<p>Na d\u0159epy v\u00e1m rovn\u011b\u017e vysta\u010d\u00ed tak\u00e9 jednoru\u010dka nebo kettlebell. \u010cinku chytn\u011bte za kotou\u010dovou \u010d\u00e1st, kettlebell oto\u010dte madlem dol\u016f a dr\u017ete za t\u011blo. Z\u00e1t\u011b\u017e pak zvedn\u011bte a\u017e p\u0159ed hrudn\u00edk a po celou dobu cviku ji dr\u017ete v t\u00e9to pozici. Soust\u0159e\u010fte se na to, \u017ee hrudn\u00edk sm\u011b\u0159uje vp\u0159ed, a d\u0159epujte stejn\u011b jako s osou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. P\u0159edn\u00ed d\u0159ep (Front Squat)<strong><\/strong><\/h5>\n\n\n\n<p>Pokud se chcete zam\u011b\u0159it sp\u00ed\u0161 na p\u0159edn\u00ed stranu stehen ne\u017e na h\u00fd\u017ed\u011b, vyzkou\u0161ejte p\u0159edn\u00ed d\u0159epy. Chy\u0165te osu ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed vp\u0159ed (po celou dobu cviku). Stejn\u011b tak dejte pozor na hrudn\u00edk, kter\u00fd tak\u00e9 sm\u011b\u0159uje vp\u0159ed. Aktivujte st\u0159ed t\u011bla a soust\u0159e\u010fte se na spr\u00e1vn\u00e9 proveden\u00ed d\u0159epu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Zadn\u00ed v\u00fdpady (Barbell Back Lunges)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Osu polo\u017ete na stojan <a href=\"https:\/\/gymbeam.cz\/posilovaci-klec-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed klece<\/a> a nalo\u017ete si na ni vhodnou z\u00e1t\u011b\u017e v podob\u011b <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010d\u016f<\/a>. Pak si ji polo\u017ete na z\u00e1da a chytn\u011bte ze stran vedle ramen.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, v\u00e1hu p\u0159eneste na jednu nohu a druhou ud\u011blejte kontrolovan\u011b v\u00fdpad vzad. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte v\u00fdpad druhou nohou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolena dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, \u0161patn\u00e1 koordinace pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rn\u011b svaly h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen. Sekund\u00e1rn\u011b hamstringy, l\u00fdtka, st\u0159ed t\u011bla (core) a adduktory (vnit\u0159n\u00ed strana stehen).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/04\/vypady-2-1.gif\" alt=\"Jak cvi\u010dit zadn\u00ed v\u00fdpady?\" class=\"wp-image-712811\" title=\"Jak cvi\u010dit zadn\u00ed v\u00fdpady?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. P\u0159edn\u00ed v\u00fdpady (Forward Lunges)<strong><\/strong><\/h5>\n\n\n\n<p>M\u00edsto zadn\u00edch v\u00fdpad\u016f m\u016f\u017eete prov\u00e1d\u011bt i p\u0159edn\u00ed, u kter\u00fdch v\u00edce zapoj\u00edte svaly p\u0159edn\u00ed strany stehen a m\u00e9n\u011b h\u00fd\u017ed\u011b. M\u00edsto kroku vzad tak budete d\u011blat krok vp\u0159ed a pak st\u0159\u00edd\u00e1te nohy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. V\u00fdpady s jednoru\u010dkou nad hlavou (Single Arm Overhead Dumbbell Lunge)<strong><\/strong><\/h5>\n\n\n\n<p>Pokud chcete z\u00e1rove\u0148 procvi\u010dit tak\u00e9 horn\u00ed polovinu t\u011bla, vyzkou\u0161ejte v\u00fdpady s jednoru\u010dkou nad hlavou. D\u00edky tomu zapoj\u00edte tak\u00e9 ramena, trap\u00e9zy a hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Jednoru\u010dku chy\u0165te do ruky a vzpa\u017ete. Druhou ruku dejte v bok nebo ji dr\u017ete p\u0159ed t\u011blem, co\u017e v\u00e1m pom\u016f\u017ee se stabilitou. Aktivujte st\u0159ed t\u011bla a pak za\u010dn\u011bte d\u011blat v\u00fdpady vp\u0159ed nebo vzad.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed efektivn\u00ed varianty d\u0159ep\u016f a v\u00fdpad\u016f najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant.<\/strong><\/a><\/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=\"2_vzorove_treninky_na_cele_telo\"><\/span>2 vzorov\u00e9 tr\u00e9ninky na cel\u00e9 t\u011blo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Komplexn\u00ed cviky<strong> za\u0159azujte do tr\u00e9ninku 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> V\u017edy v\u0161ak m\u011bjte mezi nimi dostate\u010dn\u00fd rozestup (v p\u0159\u00edpad\u011b velk\u00fdch svalov\u00fdch skupin alespo\u0148 48 hodin), aby t\u011blo z\u00edskalo dostate\u010dn\u00fd prostor na <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">regeneraci<\/a>. K t\u011bmto cvik\u016fm si m\u016f\u017eete dle va\u0161ich c\u00edl\u016f p\u0159idat tak\u00e9 izolovan\u00e9 cviky, nap\u0159\u00edklad na biceps, triceps \u010di ramena.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U vzorov\u00fdch tr\u00e9nink\u016f najdete hodnoty pro vhodnou z\u00e1t\u011b\u017e (v % z 1 RM neboli va\u0161\u00ed maxim\u00e1ln\u00ed v\u00e1hy, kterou zvednete na jedno opakov\u00e1n\u00ed), po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a d\u00e9lky pauzy, kter\u00e1 je <strong>ide\u00e1ln\u00ed pro r\u016fst svalov\u00e9 hmoty.<\/strong> Pokud je v\u00e1\u0161 c\u00edl jin\u00fd, upravte si hodnoty podle tabulky n\u00ed\u017ee.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">&nbsp;<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<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a d\u00e9lka pauzy podle c\u00edle <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Prim\u00e1rn\u00ed tr\u00e9ninkov\u00fd c\u00edl<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>D\u00e9lka pauzy<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161en\u00ed s\u00edly<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund\u20134 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalost<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hubnut\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pokud si chcete vytvo\u0159it cel\u00fd tr\u00e9ninkov\u00fd pl\u00e1n a nev\u00edte, jak na to, pom\u016f\u017ee v\u00e1m \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?&nbsp;<\/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\">1. Tr\u00e9nink na cel\u00e9 t\u011blo se z\u00e1kladn\u00edmi cviky pro r\u016fst sval\u016f i s\u00edly<\/h3>\n\n\n\n<p>Tr\u00e9nink \u010d\u00edslo 1 je sestaven\u00fd <strong>z trojice kr\u00e1lovsk\u00fdch cvik\u016f, kter\u00fdmi jsou d\u0159ep, mrtv\u00fd tah a bench press. <\/strong>Jedn\u00e1 se o nejkomplexn\u011bj\u0161\u00ed a z\u00e1rove\u0148 nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky, kter\u00e9 maj\u00ed velk\u00fd efekt na rozvoj s\u00edly a svalov\u00e9 hmoty. Proto jsme k nim p\u0159idali u\u017e jen tlaky nad hlavu s osou, abychom zac\u00edlili i na ramena.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Pauza mezi s\u00e9riemi<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00ed d\u0159ep<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Klasick\u00fd mrtv\u00fd tah<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlaky nad hlavu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tr\u00e9nink na cel\u00e9 t\u011blo z komplexn\u00edch cvik\u016f<\/h3>\n\n\n\n<p>Druh\u00fd tr\u00e9nink otev\u00edraj\u00ed <strong>zadn\u00ed v\u00fdpady, u kter\u00fdch je v\u00fdhoda, \u017ee se jedn\u00e1 o unilater\u00e1ln\u00ed cvik. <\/strong>To znamen\u00e1, \u017ee budete ka\u017edou nohu procvi\u010dovat zvl\u00e1\u0161\u0165. Sni\u017euje se tak riziko vzniku svalov\u00fdch dysbalanc\u00ed. D\u00e1le nav\u00e1\u017eete swingy, kter\u00e9 jsou zejm\u00e9na na doln\u00ed polovinu t\u011bla. Ostatn\u00ed cviky jsou v\u00edce zam\u011b\u0159en\u00e9 na vr\u0161ek t\u011bla.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Pauza mezi s\u00e9riemi<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00ed v\u00fdpady<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 (na ka\u017edou nohu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kettlebell swing<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159\u00edtahy osy v p\u0159edklonu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pullover s jednoru\u010dkou<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rolov\u00e1n\u00ed do sedu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 (na ka\u017edou ruku)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud se chcete zam\u011b\u0159it v\u00edce na ur\u010ditou partii horn\u00ed poloviny t\u011bla, vyzkou\u0161ejte nejlep\u0161\u00ed cviky na <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ramena<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>biceps<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>triceps<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>z\u00e1da<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>b\u0159icho<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee chcete zac\u00edlit na doln\u00ed polovinu t\u011bla, za\u0159a\u010fte nejlep\u0161\u00edm cviky na <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadek a nohy<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hamstringy,<\/strong><\/a><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> stehna a l\u00fdtka<\/strong><\/a><strong>.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Do tr\u00e9ninku cel\u00e9ho t\u011bla se hod\u00ed tak\u00e9<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1kladn\u00ed cviky s osou<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/trenink-s-jednoruckou-12-nejucinnejsich-cviku-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dkou<\/a> <\/strong>nebo <strong><a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagem<\/a>.<\/strong><\/li>\n\n\n\n<li>Pokud chcete tr\u00e9ninkov\u00e9 v\u00fdsledky podpo\u0159it tak\u00e9 spr\u00e1vn\u011b nastavenou stravou, pom\u016f\u017ee v\u00e1m s t\u00edm \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\" target=\"_blank\" rel=\"noreferrer noopener\">J\u00eddeln\u00ed\u010dek na m\u00edru: Kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Komplexn\u00ed cviky jsou ide\u00e1ln\u00ed sou\u010d\u00e1st\u00ed tr\u00e9ninku cel\u00e9ho t\u011bla. Zapoj\u00edte p\u0159i nich v\u00edce svalov\u00fdch skupin najednou, d\u00edky tomu <strong>podpo\u0159\u00edte r\u016fst sval\u016f, s\u00edly i hubnut\u00ed.<\/strong> Z\u00e1rove\u0148 zapracujete na sv\u00e9 koordinaci a u\u0161et\u0159\u00edte \u010das v posilovn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je chcete za\u0159adit do tr\u00e9ninkov\u00e9ho pl\u00e1nu, <strong>zam\u011b\u0159te se v prvn\u00ed \u0159ad\u011b na spr\u00e1vnou techniku. <\/strong>A\u017e pak postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e. Tyto cviky m\u016f\u017eete dle va\u0161ich dal\u0161\u00edch aktivit za\u0159adit 2\u20133kr\u00e1t t\u00fddn\u011b, ale myslete na to, aby mezi nimi byl rozestup alespo\u0148 48 hodin. Krom\u011b dostate\u010dn\u00e9 regenerace je d\u016fle\u017eit\u00fd tak\u00e9 kvalitn\u00ed sp\u00e1nek a adekv\u00e1tn\u00ed j\u00eddeln\u00ed\u010dek.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na komplexn\u00ed cviky.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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>Jak si sestavit \u00fa\u010dinn\u00fd tr\u00e9nink na cel\u00e9 t\u011blo? Vyzkou\u0161ejte komplexn\u00ed cviky z dne\u0161n\u00edho \u010dl\u00e1nku, kter\u00e9 v\u00e1m pomohou s budov\u00e1n\u00edm s\u00edly, r\u016fstem sval\u016f i hubnut\u00edm. <\/p>\n","protected":false},"author":129,"featured_media":712518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6417,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-712516","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-na-nohy-cs","10":"tag-silovy-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f pro r\u016fst sval\u016f, s\u00edly i hubnut\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Komplexn\u00ed cviky, jako je d\u0159ep nebo mrtv\u00fd tah, jsou z\u00e1kladem silov\u00e9ho tr\u00e9ninku. 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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\/712516","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=712516"}],"version-history":[{"count":21,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/712516\/revisions"}],"predecessor-version":[{"id":722915,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/712516\/revisions\/722915"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/712518"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=712516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=712516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=712516"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=712516"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=712516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}