{"id":713420,"date":"2025-03-31T10:28:54","date_gmt":"2025-03-31T08:28:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=713420"},"modified":"2025-05-19T14:59:33","modified_gmt":"2025-05-19T12:59:33","slug":"8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/","title":{"rendered":"10 najlep\u0161\u00edch komplexn\u00fdch cvikov na rast svalov, sily a chudnutie"},"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\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/#Co_su_komplexne_cviky\" title=\"\u010co s\u00fa komplexn\u00e9 cviky?\">\u010co s\u00fa komplexn\u00e9 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.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/#5_benefitov_komplexnych_cvikov\" title=\"5 benefitov komplexn\u00fdch cvikov\">5 benefitov komplexn\u00fdch cvikov<\/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\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/#10_najlepsich_komplexnych_cvikov\" title=\"10 najlep\u0161\u00edch komplexn\u00fdch cvikov\">10 najlep\u0161\u00edch komplexn\u00fdch cvikov<\/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\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/#2_vzorove_treningy_na_cele_telo\" title=\"2 vzorov\u00e9 tr\u00e9ningy na cel\u00e9 telo\">2 vzorov\u00e9 tr\u00e9ningy na cel\u00e9 telo<\/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\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/#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>Komplexn\u00e9 cviky nie s\u00fa skvelou vo\u013ebou len v pr\u00edpade, ke\u010f nem\u00e1me dostatok \u010dasu na tr\u00e9ning ka\u017edej partie zvl\u00e1\u0161\u0165. Maj\u00fa tie\u017e <strong>mno\u017estvo \u010fal\u0161\u00edch benefitov, ktor\u00e9 presved\u010dia ka\u017ed\u00e9ho, \u017ee by ich rozhodne mal zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/strong> Dne\u0161n\u00fd \u010dl\u00e1nok v\u0161ak nie je len o v\u00fdhod\u00e1ch komplexn\u00fdch cvikov, ale rovno pon\u00faka v\u00fdber t\u00fdch najlep\u0161\u00edch so spr\u00e1vnou technikou a pr\u00edkladom 2 vzorov\u00fdch tr\u00e9ningov.  <\/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_su_komplexne_cviky\"><\/span>\u010co s\u00fa komplexn\u00e9 cviky?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Komplexn\u00e9 alebo viack\u013abov\u00e9 cviky spozn\u00e1te tak, \u017ee <strong>sa pri nich zap\u00e1ja viacero svalov\u00fdch skup\u00edn naraz. <\/strong>Ich opakom s\u00fa izolovan\u00e9 cviky, ktor\u00e9 s\u00fa zacielen\u00e9 na jednu svalov\u00fa partiu. Typick\u00fdm pr\u00edkladom komplexn\u00e9ho cviku je drep, ktor\u00fd za\u0165a\u017e\u00ed svaly zadku, stehien, l\u00fdtok a prever\u00ed aj stred tela. Izolovan\u00fd cvik je napr\u00edklad bicepsov\u00fd zdvih, ktor\u00fd za\u0165a\u017euje najm\u00e4 dvojhlav\u00fd ramenn\u00fd sval. To sa hod\u00ed v pr\u00edpade, \u017ee sa chceme zamera\u0165 na jednu \u010das\u0165 tela, napr\u00edklad v r\u00e1mci kulturistick\u00e9ho tr\u00e9ningov\u00e9ho splitu. Komplexn\u00e9 cviky ale maj\u00fa aj mno\u017estvo v\u00fdhod z h\u013eadiska rastu svalov, sily alebo chudnutia.     <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.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg\" alt=\"\u010co je to komplexn\u00fd cvik?\" class=\"wp-image-712553\" title=\"\u010co je to komplexn\u00fd 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_benefitov_komplexnych_cvikov\"><\/span>5 benefitov komplexn\u00fdch cvikov <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Posil\u0148ujete viacero parti\u00ed naraz<\/h3>\n\n\n\n<p>Komplexn\u00e9 cviky, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>drepy<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>m\u0155tve \u0165ahy<\/strong><\/a> \u010di <strong>bench press<\/strong> vy\u017eaduj\u00fa koordinovan\u00fa \u010dinnos\u0165 nieko\u013ek\u00fdch svalov\u00fdch skup\u00edn a k\u013abov naraz. Napr\u00edklad pri <strong>drepe<\/strong> sa prim\u00e1rne zap\u00e1jaj\u00fa kvadricepsy (predn\u00e1 strana stehien), hamstringy (zadn\u00e1 strana stehien), svaly zadku a svaly dolnej \u010dasti chrbta. Sekund\u00e1rne s\u00fa aktivovan\u00e9 l\u00fdtkov\u00e9 svaly a svaly stredu tela (core), ktor\u00e9 zais\u0165uj\u00fa stabiliz\u00e1ciu chrbtice po\u010das pohybu. T\u00e1to simult\u00e1nna aktiv\u00e1cia umo\u017e\u0148uje efekt\u00edvnej\u0161\u00ed tr\u00e9ning, preto\u017ee precvi\u010dujete viacero svalov\u00fdch skup\u00edn v r\u00e1mci jedn\u00e9ho cviku, \u010do zvy\u0161uje celkov\u00fa efektivitu cvi\u010denia.    <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\u00e9 cviky sa tak ide\u00e1lne hodia do tr\u00e9ningu cel\u00e9ho tela. Z\u00e1rove\u0148 v\u00e1m u\u0161etria \u010das, preto\u017ee keby ste mali ka\u017edej partii venova\u0165 2 \u2013 3 cviky \u010di viac, str\u00e1vili by ste vo fitku aj nieko\u013eko hod\u00edn. V\u010faka komplexn\u00fdm cvikom m\u00e1te do hodiny hotovo.  <strong>Ove\u013ea efekt\u00edvnej\u0161ie tak vyu\u017eijete \u010das na tr\u00e9ning.<\/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 silu<\/h3>\n\n\n\n<p>Komplexn\u00e9 cviky s\u00fa k\u013e\u00fa\u010dov\u00e9 na budovanie celkovej sily. V\u010faka tomu, \u017ee sa pri nich zap\u00e1jaj\u00fa ve\u013ek\u00e9 svalov\u00e9 skupiny, <strong>zvl\u00e1dnete zdvihn\u00fa\u0165 aj \u0165a\u017e\u0161ie v\u00e1hy. <\/strong>To vedie k vy\u0161\u0161iemu mechanick\u00e9mu nap\u00e4tiu na svaly, \u010do je jeden z hlavn\u00fdch impulzov pre rast sily. Na to je z\u00e1rove\u0148 d\u00f4le\u017eit\u00e9 cvi\u010di\u0165 s vysok\u00fdmi v\u00e1hami, robi\u0165 n\u00edzky po\u010det opakovan\u00ed a medzi s\u00e9riami vklada\u0165 dlh\u0161ie pauzy. Ak je teda va\u0161\u00edm hlavn\u00fdm cie\u013eom rast sily, rozhodne by komplexn\u00e9 cviky nemali ch\u00fdba\u0165 vo va\u0161om tr\u00e9ningovom pl\u00e1ne do posil\u0148ovne.    <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>Ak sa chcete dozvedie\u0165 viac o tom, ako si nastavi\u0165 tr\u00e9ning na rast sily a \u010fal\u0161ie ciele, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/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.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg\" alt=\"V\u00fdhody komplexn\u00fdch cvikov\" class=\"wp-image-712571\" title=\"V\u00fdhody komplexn\u00fdch cvikov\" 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 rast svalov<\/h3>\n\n\n\n<p>Komplexn\u00e9 cviky vynikaj\u00fa <strong>vysokou intenzitou a zapojen\u00edm ve\u013ek\u00fdch svalov\u00fdch skup\u00edn.<\/strong> Ke\u010f si k tomu vezmeme dostato\u010dn\u00fa z\u00e1\u0165a\u017e a urob\u00edme s \u0148ou dostato\u010dn\u00fd po\u010det opakovan\u00ed a s\u00e9ri\u00ed, svaly \u013eahko vy\u010derp\u00e1me. V\u00fdsledkom je metabolick\u00fd stres, na ktor\u00fd telo reaguje spusten\u00edm <strong>anabolick\u00fdch procesov, teda mechanizmov, ktor\u00e9 ved\u00fa k rastu svalovej hmoty (hypertrofia). <\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00e9 cviky m\u00f4\u017eu dokonca vies\u0165 k <strong>do\u010dasn\u00e9mu zv\u00fd\u0161eniu hlad\u00edn anabolick\u00fdch horm\u00f3nov<\/strong>, ako je testoster\u00f3n a rastov\u00fd horm\u00f3n. Z dlhodob\u00e9ho h\u013eadiska v\u0161ak nie je pod\u013ea \u0161t\u00fadi\u00ed jasn\u00e9, ak\u00fd v\u00fdznamn\u00fd vplyv m\u00e1 toto kr\u00e1tkodob\u00e9 zv\u00fd\u0161enie na hypertrofiu.  <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\u010faka komplexn\u00fdm cvikom v tr\u00e9ningovom pl\u00e1ne tak m\u00f4\u017eete docieli\u0165 efekt\u00edvnej\u0161\u00ed n\u00e1rast svalovej hmoty. Na dosiahnutie optim\u00e1lnych v\u00fdsledkov je v\u0161ak nevyhnutn\u00e9 ich v tr\u00e9ningovom pl\u00e1ne kombinova\u0165 aj s izolovan\u00fdmi cvikmi. K tomu prida\u0165 aj adekv\u00e1tnu <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" rel=\"noreferrer noopener\">regener\u00e1ciu<\/a> (medzi tr\u00e9ningami rovnakej svalovej skupiny ma\u0165 rozstup minim\u00e1lne 24 hod\u00edn), dostato\u010dn\u00fd<a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\"> sp\u00e1nok<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">vyv\u00e1\u017een\u00fa stravu<\/a> bohat\u00fa na <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\">bielkoviny<\/a> a \u010fal\u0161ie esenci\u00e1lne \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, ako si posklada\u0165 jed\u00e1lni\u010dek a tr\u00e9ningov\u00fd pl\u00e1n na maxim\u00e1lny rast svalov, si pre\u010d\u00edtajte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne 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. Spa\u013eujete poriadnu porciu kal\u00f3ri\u00ed<\/h3>\n\n\n\n<p>\u010eal\u0161ou v\u00fdhodou toho, \u017ee komplexn\u00e9 cviky za\u0165a\u017euj\u00fa tie najv\u00e4\u010d\u0161ie svalov\u00e9 skupiny, je ve\u013ek\u00e9 mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed. To v\u00e1m u\u013eah\u010d\u00ed nielen udr\u017eiavanie aktu\u00e1lnej hmotnosti, ale aj chudnutie. <\/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 min\u00fat tr\u00e9ningu s komplexn\u00fdmi cvikmi sp\u00e1li<strong> 65 kg \u017eena pribli\u017ene 250 kcal <\/strong>a <strong>80 kg 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\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed sa v\u0161ak v\u017edy odv\u00edja od zvolenej z\u00e1\u0165a\u017ee, intenzity, d\u013a\u017eky p\u00e1uz a \u010fal\u0161\u00edch faktorov. <\/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 \u010do je e\u0161te lep\u0161ia spr\u00e1va? Po ukon\u010den\u00ed tr\u00e9ningu doch\u00e1dza k fenom\u00e9nu zn\u00e1memu ako <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption), teda k zv\u00fd\u0161enej spotrebe kysl\u00edka po cvi\u010den\u00ed. To znamen\u00e1, \u017ee <strong>telo spa\u013euje viac kal\u00f3ri\u00ed aj v pokojovom stave.<\/strong> <strong>Zr\u00fdchlen\u00fd <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>metabolizmus<\/strong><\/a> tak budete ma\u0165 e\u0161te nieko\u013eko hod\u00edn 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>Ak sa sna\u017e\u00edte schudn\u00fa\u0165 a zauj\u00edma v\u00e1s, na \u010do sa zamera\u0165, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong><\/a><strong> <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zlep\u0161ujete koordin\u00e1ciu tela<\/h3>\n\n\n\n<p>Komplexn\u00e9 cviky s\u00fa \u010dasto n\u00e1ro\u010dn\u00e9 na vykonanie. Vy\u017eaduj\u00fa koordin\u00e1ciu cel\u00e9ho tela a u v\u00e4\u010d\u0161iny cvikov je nutn\u00e9 aj zapojenie svalov stredu tela (CORE). T\u00fdmto sp\u00f4sobom sa <strong>posil\u0148uj\u00fa hlbok\u00e9 stabiliza\u010dn\u00e9 svaly (HSS), <\/strong>\u010do vedie k zlep\u0161eniu celkovej stability a dr\u017eania tela. To m\u00e1 n\u00e1sledne pozit\u00edvny dopad nielen na \u0161portov\u00fd v\u00fdkon, ale aj na zvl\u00e1danie ka\u017edodenn\u00fdch aktiv\u00edt, ako je zdv\u00edhanie predmetov zo zeme. Budete celkovo stabilnej\u0161\u00ed, \u010d\u00edm sa zni\u017euje riziko p\u00e1dov.     <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 pr\u00edpade, \u017ee sa chcete zamera\u0165 na zlep\u0161enie koordin\u00e1cie tela, vysk\u00fa\u0161ajte aj <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/strong><\/a><\/p>\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_najlepsich_komplexnych_cvikov\"><\/span>10 najlep\u0161\u00edch komplexn\u00fdch cvikov <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred t\u00fdm, ako sa pust\u00edte do samotn\u00e9ho tr\u00e9ningu, pripravte si v\u0161etko potrebn\u00e9. Na uveden\u00e9 cviky budete potrebova\u0165 <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a> s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010dmi<\/a> zavesen\u00fa na <a href=\"https:\/\/gymbeam.sk\/dvojdielny-stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">stojane<\/a>, <a href=\"https:\/\/gymbeam.sk\/barbell-pad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1vlek na os<\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a>, <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovaciu lavicu<\/a> a <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>. <strong>Pri v\u00e4\u010d\u0161ine cvikov m\u00e1te uveden\u00e9 varianty s alternat\u00edvnou z\u00e1\u0165a\u017eou. <\/strong>Ak v\u00e1m tak ch\u00fdba napr\u00edklad os, m\u00f4\u017eete ju nahradi\u0165 jednoru\u010dkami.  <\/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, ktor\u00e9 sa hodia do v\u00e1\u0161ho tr\u00e9ningov\u00e9ho pl\u00e1nu alebo sa in\u0161pirujte ni\u017e\u0161ie vzorov\u00fdmi tr\u00e9ningami na cel\u00e9 telo.<strong> Pred hlavnou \u010das\u0165ou sa v\u017edy zahrejte <\/strong>na be\u017eeckom p\u00e1se, <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veslovacom trena\u017e\u00e9ri<\/a>, jumping jackmi alebo napr\u00edklad sk\u00e1kan\u00edm cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161vihadlo<\/a>. <strong>Potom prejdite na rozh\u00fdbanie cel\u00e9ho tela<\/strong> od hlavy k p\u00e4te. Cviky si n\u00e1sledne vysk\u00fa\u0161ajte s ni\u017e\u0161ou v\u00e1hou a potom prid\u00e1vajte z\u00e1\u0165a\u017e pod\u013ea toho, ako sa budete c\u00edti\u0165, a pod\u013ea <a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\">va\u0161ich tr\u00e9ningov\u00fdch cie\u013eov<\/a>. Na z\u00e1ver m\u00f4\u017eete zaradi\u0165 aj kr\u00e1tky stre\u010ding.   <\/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\u00fdchodiskov\u00e1 poloha<\/strong>: \u013dahnite si na chrb\u00e1t na <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vodorovn\u00fa lavicu<\/a>. Lopatky dr\u017ete pri sebe a \u010dinku uchopte nadhmatom. Dr\u017ete rovn\u00e9 z\u00e1p\u00e4stia a lakte priamo pod osou. \u0160\u00edrka \u00fachopu je o nie\u010do v\u00e4\u010d\u0161ia ako \u0161\u00edrka va\u0161ich ramien. Chodidl\u00e1 s\u00fa celou plochou polo\u017een\u00e9 na zemi a kolen\u00e1 zvieraj\u00fa uhol pribli\u017ene 90 stup\u0148ov. Po\u010das cviku je mo\u017en\u00e9 mierne prehnutie v bedrovej oblasti. Ramen\u00e1 a zadok zost\u00e1vaj\u00fa celou plochou na podlo\u017eke. Stred tela a svaly zadku s\u00fa po\u010das cvi\u010denia akt\u00edvne.        <\/li>\n\n\n\n<li><strong>Postup: <\/strong>Zdvihnite \u010dinku do v\u00fdchodiskovej polohy nad hrudn\u00edk. Potom ju s n\u00e1dychom pomaly sp\u00fa\u0161\u0165ajte na hrudn\u00edk. V spodnej f\u00e1ze sa os jemne dotkne hrude, zhruba v strede hrudnej kosti. V tejto f\u00e1ze pa\u017ee s telom zvieraj\u00fa uhol 45 \u2013 60 stup\u0148ov. Potom s v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov zatla\u010dte do \u010dinky smerom nahor a\u017e do takej v\u00fd\u0161ky, ke\u010f m\u00e1te takmer narovnan\u00e9 lakte. Dr\u00e1ha osi v smere nahor by mala opisova\u0165 mierny obl\u00fak. Po n\u00e1vrate do v\u00fdchodiskovej polohy nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.       <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Tla\u010denie lak\u0165ov k telu, nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, nadmern\u00e9 preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela a zadku, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne prsn\u00e9 svaly, tricepsy a predn\u00e1 \u010das\u0165 ramien. Sekund\u00e1rne aj svaly predlaktia, medzilopatkov\u00e9 svaly a stabiliza\u010dn\u00e9 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.com\/blog\/wp-content\/uploads\/2025\/04\/bench.gif\" alt=\"Ako cvi\u010di\u0165 bench press?\" class=\"wp-image-712622\" title=\"Ako cvi\u010di\u0165 bench press?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie 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>Ak nem\u00e1te k dispoz\u00edcii os, m\u00f4\u017eete tento cvik robi\u0165 aj s <a href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dkami.<\/a> V\u00fdhodou je, \u017ee umo\u017e\u0148uj\u00fa precvi\u010denie oboch str\u00e1n tela oddelene a za\u0165a\u017eia svaly na dlh\u0161ej dr\u00e1he pohybu. Pri pohybe smerom nahor tla\u010dte jednoru\u010dky k sebe. Viac tak za\u0165a\u017e\u00edte vn\u00fatorn\u00fa \u010das\u0165 prsn\u00fdch svalov.   <\/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 alebo \u0161ir\u0161\u00edm \u00fachopom<strong><\/strong><\/h5>\n\n\n\n<p>V\u010faka \u00faprave \u0161\u00edrky \u00fachopu tie\u017e mierne zmen\u00edte aktiv\u00e1ciu svalov. Pri verzii na \u00fazko viac precvi\u010d\u00edte tricepsy a v pr\u00edpade \u0161ir\u0161ieho variantu s rukami \u010falej od seba zase intenz\u00edvnej\u0161ie zapoj\u00edte prsn\u00e9 svaly.  <\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete horn\u00fa \u010das\u0165 chrbta z boku na vodorovn\u00fa lavicu. Nohy sa opieraj\u00fa celou plochou chodidiel o podlo\u017eku a s\u00fa pokr\u010den\u00e9 v kolen\u00e1ch. Vzpa\u017ete a uchopte jednoru\u010dku za horn\u00fa \u010das\u0165 (za kot\u00fa\u010d\/hexag\u00f3n). Pa\u017ee s\u00fa mierne pokr\u010den\u00e9 v lakti. Aktivujte svaly stredu tela a zadku.    <\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pomocou kontrakcie svalov pa\u017e\u00ed a hrudn\u00edka predpa\u017ete. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 kr\u010denie lak\u0165ov, nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne \u0161irok\u00fd sval chrbtov\u00fd a prsn\u00e9 svaly (najm\u00e4 doln\u00e1 \u010das\u0165). Sekund\u00e1rne tricepsy, medzilopatkov\u00e9 svaly, serratus anterior (p\u00edlovit\u00fd sval) a stabiliza\u010dn\u00e9 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.com\/blog\/wp-content\/uploads\/2025\/04\/pullover.gif\" alt=\"Ako cvi\u010di\u0165 pullover s jednoru\u010dkou?\" class=\"wp-image-712690\" title=\"Ako cvi\u010di\u0165 pullover s jednoru\u010dkou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Pullover s kot\u00fa\u010dom alebo kettlebellom<strong><\/strong><\/h5>\n\n\n\n<p>V pr\u00edpade, \u017ee nem\u00e1te k dispoz\u00edcii jednoru\u010dku, vyu\u017eite <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010d<\/a> alebo kettlebell. V pr\u00edpade kot\u00fa\u010da ho chy\u0165te za bo\u010dn\u00e9 strany, kettlebell zase za rukov\u00e4\u0165 zo str\u00e1n. Pullover potom robte rovnako ako 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 aj s krat\u0161ou <a href=\"https:\/\/gymbeam.sk\/posilnovacia-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">EZ osou<\/a>. Chy\u0165te ju nadhmatom v strednej \u010dasti s rukami vo vzdialenosti men\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. Pullover potom robte rovnak\u00fdm sp\u00f4sobom ako 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\u00e9 tlaky s osou nad hlavu (Barbell Strict Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a> nadhmatom obomi rukami. Narovnajte sa a mierne pokr\u010dte kolen\u00e1. Zdvihnite os a\u017e pod bradu, tesne pred horn\u00fa \u010das\u0165 hrudn\u00edka. Z\u00e1p\u00e4stia dr\u017ete rovno, ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.    <\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom kontrolovan\u00fdm pohybom vzpa\u017ete. Potom s n\u00e1dychom plynule vr\u00e1\u0165te ty\u010d do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd (trhav\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\u017e, nadmern\u00e9 zakl\u00e1\u0148anie sa.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne ramenn\u00e9 svaly (deltov\u00e9 svaly), tricepsy a horn\u00e1 \u010das\u0165 prsn\u00fdch svalov. Sekund\u00e1rne horn\u00e9 trap\u00e9zy, stred tela (core), stabiliza\u010dn\u00e9 svaly trupu a doln\u00e1 \u010das\u0165 chrbta. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/striktni-press.gif\" alt=\"Ako cvi\u010di\u0165 striktn\u00e9 tlaky?\" class=\"wp-image-712724\" title=\"Ako cvi\u010di\u0165 striktn\u00e9 tlaky?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Tlaky s jednoru\u010dkou \u010di kettlebellom nad hlavu (Dumbbel\/Kettlebell Strict Press)<strong><\/strong><\/h5>\n\n\n\n<p>Na tento cvik sa hod\u00ed aj p\u00e1r jednoru\u010diek alebo kettlebellov. Chy\u0165te ich ved\u013ea ramien a potom cvi\u010dte rovnako ako s osou.  <\/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. Pr\u00ed\u0165ahy s osou v predklone nadhmatom (Overhand Grip Barbell Bent Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a mierne pokr\u010dte kolen\u00e1. Mierne sa predklo\u0148te s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, ramen\u00e1 stiahnut\u00e9 smerom od u\u0161\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Uchopte \u010dinku nadhmatom na \u0161\u00edrku va\u0161ich ramien a zdvihnite ju do v\u00fd\u0161ky ku kolen\u00e1m.   <\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pomocou kontrakcie svalov chrbta pritiahnite \u010dinku k bokom. Potom ju kontrolovane vr\u00e1\u0165te ku kolen\u00e1m a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zagu\u013eacovanie chrbta, narovnanie kolien, nedostato\u010dn\u00fd predklon trupu, nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne trap\u00e9zy, chrbtov\u00e9 svaly, pa\u017ee a predlaktia. Sekund\u00e1rne aj zadok a zadn\u00e1 strana stehien (hamstringy).  <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/bent-over-row.gif\" alt=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy s \u010dinkou?\" class=\"wp-image-712639\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy s \u010dinkou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Pr\u00ed\u0165ahy jednoru\u010diek alebo kettlebellov v predklone (Dumbbell\/Kettlebell Bent Over Row)<\/h5>\n\n\n\n<p>V pr\u00edpade, \u017ee nem\u00e1te k dispoz\u00edcii ve\u013ek\u00fa \u010dinku, m\u00f4\u017eete na tento cvik vyu\u017ei\u0165 aj 2 <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebelly<\/a>. Uchopte ich takisto nadhmatom a pri\u0165ahujte ich smerom k p\u00e1su. Poz\u00edcia tela je rovnak\u00e1 ako pr cvi\u010den\u00ed s osou.   <\/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. Pr\u00ed\u0165ahy powerbagu v predklone (Sandbag Bent Over Row)<\/h5>\n\n\n\n<p>Pr\u00ed\u0165ahy zvl\u00e1dnete aj s <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagom<\/a> alebo vodn\u00fdm <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovac\u00edm vakom<\/a>. Sta\u010d\u00ed ho chyti\u0165 za rukov\u00e4ti a potom cvi\u010d\u00edte rovnako ako s osou.  <\/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. Pri\u0165ahovanie osi v predklone podhmatom (Underhand Grip Barbell Bent Over Row)<\/h5>\n\n\n\n<p>Ak sa chcete pri tomto cviku viac zamera\u0165 aj na posil\u0148ovanie bicepsov, zme\u0148te \u00fachop na podhmat. V\u010faka tomu zapoj\u00edte vo v\u00e4\u010d\u0161ej miere pa\u017ee a najm\u00e4 dvojhlav\u00fd ramenn\u00fd sval alebo biceps.  <\/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. Rolovanie do sedu s jednoru\u010dkou (Dumbbell Roll-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete sa na chrb\u00e1t s natiahnut\u00fdmi nohami. Do jednej ruky chy\u0165te <a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a> a predpa\u017ete. Druh\u00fa pa\u017eu nechajte natiahnut\u00fa vo\u013ene pozd\u013a\u017e tela.   <\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom sa pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov plynule zdvihnite s natiahnut\u00fdmi pa\u017eami a\u017e do sedu bez pokr\u010denia doln\u00fdch kon\u010dat\u00edn. Rukou, v ktorej dr\u017e\u00edte jednoru\u010dku, plynule prejdite do vzpa\u017eenia. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. Po celej s\u00e9rii vyme\u0148te ruky.    <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte. <\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne bru\u0161n\u00fd sval, ramenn\u00e9 svaly. Sekund\u00e1rne \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, flexory bedier, vzpriamova\u010de chrbtice a stabiliza\u010dn\u00e9 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.com\/blog\/wp-content\/uploads\/2025\/04\/roll-up.gif\" alt=\"Ako cvi\u010di\u0165 rolovanie do sedu s jednoru\u010dkou?\" class=\"wp-image-712707\" title=\"Ako cvi\u010di\u0165 rolovanie do sedu s jednoru\u010dkou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Rolovanie do sedu s kot\u00fa\u010dom (Plate Roll-Ups)<\/h5>\n\n\n\n<p>Namiesto jednoru\u010dky si na tento cvik m\u00f4\u017eete vzia\u0165 <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010d<\/a>. V \u013eahu ho chy\u0165te obomi rukami a predpa\u017ete. Potom cvi\u010dte rovnako, ako je uveden\u00e9 pri variante s jednoru\u010dkou.   <\/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\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell<\/a> uchopte obomi natiahnut\u00fdmi rukami a dr\u017ete ho pred telom. Chrb\u00e1t je cel\u00fd \u010das rovn\u00fd a ramen\u00e1 stiahnut\u00e9 nadol. Majte aktivovan\u00fd stred tela a poh\u013ead smerujte dopredu. <\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom sa mierne predklo\u0148te, mierne pokr\u010dte kolen\u00e1 a kettlebell umiestnite medzi nohy. S v\u00fddychom aktivujte zadok i hamstringy a urobte \u0161vih kettlebellom pred seba, pribli\u017ene do v\u00fd\u0161ky v\u00e1\u0161ho hrudn\u00edka a\u017e o\u010d\u00ed. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie alebo nadmern\u00e9 preh\u00fdbanie chrbta, kolen\u00e1 smeruj\u00fa dovn\u00fatra, nedostato\u010dn\u00e1 aktiv\u00e1cia doln\u00fdch kon\u010dat\u00edn. <\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly:<\/strong> Prim\u00e1rne zadkov\u00e9 svaly, zadn\u00e1 strana stehien (hamstringy) a vzpriamova\u010de chrbtice. Sekund\u00e1rne stred tela (core), svaly chrbta a predlaktia. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/swing.gif\" alt=\"Ako cvi\u010di\u0165 kettlebell swingy?\" class=\"wp-image-712741\" title=\"Ako cvi\u010di\u0165 kettlebell swingy?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <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>Ak chcete viac zapoji\u0165 ramen\u00e1, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 americk\u00fd swing. Kettlebell sa v hornej poz\u00edcii sna\u017ete dosta\u0165 a\u017e do v\u00fd\u0161ky nad hlavu. Ruky kontrolovan\u00fdm \u0161vihom dosta\u0148te do vzpa\u017eenia tak, aby bol kettlebell v krajnej f\u00e1ze dnom nahor. Potom 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<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\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o lavicu, hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Nasu\u0148te si pr\u00e1zdnu alebo nalo\u017een\u00fa os na boky. Na os si dajte <a href=\"https:\/\/gymbeam.sk\/barbell-pad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1vlek<\/a>, aby v\u00e1m ty\u010d to\u013eko netla\u010dila na panvu. Chodidl\u00e1 potom pritiahnite k zadku a nechajte ich polo\u017een\u00e9 cel\u00e9 alebo len p\u00e4tami na zemi. Od seba ich posu\u0148te pribli\u017ene do vzdialenosti na \u0161\u00edrku ramien a kolen\u00e1 nasmerujte mierne do str\u00e1n.     <\/li>\n\n\n\n<li><strong>Postup: <\/strong>Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku kontrolovane zdv\u00edhajte panvu s osou do takej v\u00fd\u0161ky, a\u017e sa trup dostane do rovnobe\u017eky so zemou. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite nadol. Nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.    <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, nespr\u00e1vna poz\u00edcia chodidiel, mal\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly:<\/strong> Prim\u00e1rne svaly zadku a zadnej strany stehien. Sekund\u00e1rne svaly prednej strany stehien (kvadricepsy), vzpriamova\u010de chrbtice a stred tela (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.com\/blog\/wp-content\/uploads\/2025\/04\/hip-thrust.gif\" alt=\"Ako cvi\u010di\u0165 hip thrustery?\" class=\"wp-image-712673\" title=\"Ako cvi\u010di\u0165 hip thrustery?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hip thrust s kettlebellom \u010di jednoru\u010dkou (Kettlebell\/Dumbbell Hip Thrust)<\/h5>\n\n\n\n<p>Ak nem\u00e1te os, zvl\u00e1dnete tento cvik aj s kettlebellom alebo jednoru\u010dkou. Z\u00e1\u0165a\u017e si polo\u017ete na panvu a chy\u0165te ju zo str\u00e1n rukami. Potom cvi\u010dte rovnako ako pri variante s osou.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa v\u0161etky benefity hip thrustera a \u010fal\u0161ie efekt\u00edvne varianty, n\u00e1jdete ich v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov. <\/strong><\/a><strong> <\/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. M\u0155tvy \u0165ah (Barbell 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 <a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-trap-bar-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">trap bar<\/a> 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 plynule potom 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\n\n\n<li><strong>Zapojen\u00e9 svaly:<\/strong> Prim\u00e1rne svaly zadku, hamstringy a vzpriamova\u010de chrbtice. Sekund\u00e1rne kvadricepsy, trap\u00e9zy, \u0161irok\u00e9 chrbtov\u00e9 svaly, predlaktia a stred tela (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.com\/blog\/wp-content\/uploads\/2025\/04\/deadlift.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\" class=\"wp-image-712656\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)<\/h5>\n\n\n\n<p>Ak sa chcete viac zamera\u0165 na vn\u00fatorn\u00fa stranu stehien, vysk\u00fa\u0161ajte sumo m\u0155tvy \u0165ah. Rozdiel je najm\u00e4 v z\u00e1kladnom postaven\u00ed. Postavte sa pred os s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Potom chy\u0165te os na \u0161\u00edrku va\u0161ich ramien a pokra\u010dujte rovnako ako v pr\u00edpade klasick\u00e9ho m\u0155tveho \u0165ahu.     <\/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 m\u0155tvy \u0165ah (Romanian Deadlift)<\/h5>\n\n\n\n<p>Pre ka\u017ed\u00e9ho, kto chce intenz\u00edvnej\u0161ie precvi\u010di\u0165 zadok a hamstringy, je tu rumunsk\u00fd m\u0155tvy \u0165ah. Ten m\u00e1 tie\u017e in\u00fa v\u00fdchodiskov\u00fa polohu. Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Obomi rukami ju uchopte pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa a ty\u010d dr\u017ete natiahnut\u00fdmi rukami pred stehnami. S n\u00e1dychom urobte pohyb panvou dozadu a kontrolovane sa predkl\u00e1\u0148ajte. Os prech\u00e1dza tesne pred nohami. Potom sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. 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<p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 varianty n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie 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\u00fd drep (Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na <a href=\"https:\/\/gymbeam.sk\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dnych kost\u00ed). Postavte sa pod os s chodidlami zhruba na \u0161\u00edrku ramien. Polo\u017ete si <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a> na horn\u00fa \u010das\u0165 trap\u00e9zov, chy\u0165te ju obomi rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa nadol. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice a dok\u00e1zali ste sa z tejto poz\u00edcie zdvihn\u00fa\u0165. Os kolena, \u010dlenka a \u0161pi\u010dky chodidla zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os nasp\u00e4\u0165 na stojan.      <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e na osi. <\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne svaly zadku, kvadricepsy a hamstringy. Sekund\u00e1rne vzpriamova\u010de chrbtice, l\u00fdtka, adduktory (vn\u00fatorn\u00e1 strana stehien) a stred tela (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.com\/blog\/wp-content\/uploads\/2025\/04\/back-squat.gif\" alt=\"Ako cvi\u010di\u0165 drepy s osou?\" class=\"wp-image-712605\" title=\"Ako cvi\u010di\u0165 drepy s osou?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Goblet drep s jednoru\u010dkou \u010di kettlebellom (Dumbbell\/Kettlebell Goblet Squat)<strong><\/strong><\/h5>\n\n\n\n<p>Na drepy v\u00e1m takisto vysta\u010d\u00ed aj jednoru\u010dka alebo kettlebell. \u010cinku chy\u0165te za kot\u00fa\u010dov\u00fa \u010das\u0165, kettlebell oto\u010dte rukov\u00e4\u0165ou nadol a dr\u017ete ho za telo. Z\u00e1\u0165a\u017e potom zdvihnite a\u017e pred hrudn\u00edk a po\u010das cel\u00e9ho cviku ju dr\u017ete v tejto poz\u00edcii. S\u00fastre\u010fte sa na to, \u017ee hrudn\u00edk smeruje dopredu, a drepujte rovnako ako s osou.    <\/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. Predn\u00fd drep (Front Squat)<strong><\/strong><\/h5>\n\n\n\n<p>Ak sa chcete sk\u00f4r zamera\u0165 na predn\u00fa stranu stehien ne\u017e na zadok, vysk\u00fa\u0161ajte predn\u00e9 drepy. Chy\u0165te os obomi rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa dopredu (po\u010das cel\u00e9ho cviku). D\u00e1vajte tie\u017e pozor na hrudn\u00edk, ktor\u00fd tie\u017e smeruje dopredu. Aktivujte stred tela a s\u00fastre\u010fte sa na spr\u00e1vne vykonanie drepu.    <\/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\u00e9 v\u00fdpady (Barbell Back Lunges) <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Os polo\u017ete na stojan <a href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovacej klietky<\/a> a nalo\u017ete si na \u0148u vhodn\u00fa z\u00e1\u0165a\u017e v podobe <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010dov<\/a>. Potom si ju polo\u017ete na chrb\u00e1t a chy\u0165te zo str\u00e1n ved\u013ea ramien.  <\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa, v\u00e1hu preneste na jednu nohu a druhou urobte kontrolovane v\u00fdpad vzad. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a urobte v\u00fdpad druhou nohou.   <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolena dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Zapojen\u00e9 svaly: <\/strong>Prim\u00e1rne svaly zadku a prednej strany stehien. Sekund\u00e1rne hamstringy, l\u00fdtka, stred tela (core) a adduktory (vn\u00fatorn\u00e1 strana stehien). <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/vypady-2-1.gif\" alt=\"Ako cvi\u010di\u0165 zadn\u00e9 v\u00fdpady?\" class=\"wp-image-712811\" title=\"Ako cvi\u010di\u0165 zadn\u00e9 v\u00fdpady?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Predn\u00e9 v\u00fdpady (Forward Lunges)<strong><\/strong><\/h5>\n\n\n\n<p>Namiesto zadn\u00fdch v\u00fdpadov m\u00f4\u017eete robi\u0165 aj predn\u00e9, pri ktor\u00fdch viac zapoj\u00edte svaly prednej strany stehien a menej zadok. Namiesto kroku vzad tak budete robi\u0165 krok vpred a potom striedate nohy.  <\/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>Ak chcete z\u00e1rove\u0148 precvi\u010di\u0165 aj horn\u00fa polovicu tela, vysk\u00fa\u0161ajte v\u00fdpady s jednoru\u010dkou nad hlavou. V\u010faka tomu zapoj\u00edte aj ramen\u00e1, trap\u00e9zy a hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice. Jednoru\u010dku chy\u0165te do ruky a vzpa\u017ete. Druh\u00fa ruku dajte v bok alebo ju dr\u017ete pred telom, \u010do v\u00e1m pom\u00f4\u017ee so stabilitou. Aktivujte stred tela a potom za\u010dnite robi\u0165 v\u00fdpady vpred alebo vzad.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie efekt\u00edvne varianty drepov a v\u00fdpadov n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako cvi\u010di\u0165 drepy a v\u00fdpady? Spr\u00e1vna technika a 15 najlep\u0161\u00edch variantov. <\/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_treningy_na_cele_telo\"><\/span>2 vzorov\u00e9 tr\u00e9ningy na cel\u00e9 telo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Komplexn\u00e9 cviky<strong> zara\u010fujte do tr\u00e9ningu 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> V\u017edy v\u0161ak majte medzi nimi dostato\u010dn\u00fd rozstup (v pr\u00edpade ve\u013ek\u00fdch svalov\u00fdch skup\u00edn aspo\u0148 48 hod\u00edn), aby telo z\u00edskalo dostato\u010dn\u00fd priestor na <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">regener\u00e1ciu<\/a>. K t\u00fdmto cvikom si m\u00f4\u017eete pod\u013ea svojich cie\u013eov prida\u0165 aj izolovan\u00e9 cviky, napr\u00edklad na biceps, triceps \u010di ramen\u00e1.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vzorov\u00fdch tr\u00e9ningoch n\u00e1jdete hodnoty pre vhodn\u00fa z\u00e1\u0165a\u017e (v % z 1 RM, teda va\u0161ej maxim\u00e1lnej v\u00e1hy, ktor\u00fa zdvihnete na jedno opakovanie), po\u010det opakovan\u00ed, s\u00e9ri\u00ed a d\u013a\u017eku pauzy, ktor\u00e1 je <strong>ide\u00e1lna pre rast svalovej hmoty.<\/strong> Ak je v\u00e1\u0161 cie\u013e in\u00fd, upravte si hodnoty pod\u013ea tabu\u013eky ni\u017e\u0161ie.<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<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed, s\u00e9ri\u00ed a d\u013a\u017eka pauzy pod\u013ea cie\u013ea <\/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\u00e1rny tr\u00e9ningov\u00fd cie\u013e<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1\u0165a\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakovan\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\u013a\u017eka pauzy<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161enie sily<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 \u2013 95 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sek\u00fand \u2013 4 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast svalovej hmoty (hypertrofia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalos\u0165<\/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 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 1 min\u00fata<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chudnutie<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ak si chcete vytvori\u0165 cel\u00fd tr\u00e9ningov\u00fd pl\u00e1n a neviete, ako na to, pom\u00f4\u017ee v\u00e1m \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne? <\/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\u00e9ning na cel\u00e9 telo so z\u00e1kladn\u00fdmi cvikmi na rast svalov i sily<\/h3>\n\n\n\n<p>Tr\u00e9ning \u010d\u00edslo 1 je zostaven\u00fd <strong>z trojice kr\u00e1\u013eovsk\u00fdch cvikov, ktor\u00fdmi s\u00fa drep, m\u0155tvy \u0165ah a bench press. <\/strong>Ide o najkomplexnej\u0161ie a z\u00e1rove\u0148 najn\u00e1ro\u010dnej\u0161ie cviky, ktor\u00e9 maj\u00fa ve\u013ek\u00fd efekt na rozvoj sily a svalovej hmoty. Preto sme k nim pridali u\u017e len tlaky nad hlavu s osou, aby sme zacielili aj na ramen\u00e1.  <\/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\u00e1\u0165a\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakovan\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 medzi s\u00e9riami<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00fd drep<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Klasick\u00fd m\u0155tvy \u0165ah<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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\u00e9ning na cel\u00e9 telo z komplexn\u00fdch cvikov<\/h3>\n\n\n\n<p>Druh\u00fd tr\u00e9ning otv\u00e1raj\u00fa <strong>zadn\u00e9 v\u00fdpady, u ktor\u00fdch je v\u00fdhoda, \u017ee ide o unilater\u00e1lny cvik. <\/strong>To znamen\u00e1, \u017ee budete ka\u017ed\u00fa nohu precvi\u010dova\u0165 zvl\u00e1\u0161\u0165. Zni\u017euje sa tak riziko vzniku svalov\u00fdch dysbalanci\u00ed. Potom nadvia\u017eete swingami, ktor\u00e9 s\u00fa najm\u00e4 na doln\u00fa polovicu tela. Ostatn\u00e9 cviky s\u00fa viac zameran\u00e9 na vrch tela.    <\/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\u00e1\u0165a\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakovan\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 medzi s\u00e9riami<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00e9 v\u00fdpady<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 (na ka\u017ed\u00fa nohu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u00ed\u0165ahy osi v predklone<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rolovanie do sedu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 (na ka\u017ed\u00fa ruku)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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_dalej\"><\/span>Kam \u010falej?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak sa chcete viac zamera\u0165 na ur\u010dit\u00fa partiu hornej polovice tela, vysk\u00fa\u0161ajte najlep\u0161ie cviky na <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ramen\u00e1<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>biceps<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>triceps<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>chrb\u00e1t<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>brucho<\/strong><\/a><strong>. <\/strong> <\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee chcete zacieli\u0165 na doln\u00fa polovicu tela, zara\u010fte najlep\u0161ie cviky na <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadok a nohy<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hamstringy,<\/strong><\/a><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> stehn\u00e1 a l\u00fdtka<\/strong><\/a><strong>. <\/strong> <\/li>\n\n\n\n<li>Do tr\u00e9ningu cel\u00e9ho tela sa hodia aj<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1kladn\u00e9 cviky s osou<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dkou<\/a> <\/strong>alebo <strong><a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagom<\/a>.<\/strong><\/li>\n\n\n\n<li>Ak chcete tr\u00e9ningov\u00e9 v\u00fdsledky podpori\u0165 aj spr\u00e1vne nastavenou stravou, pom\u00f4\u017ee v\u00e1m s t\u00fdm \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jed\u00e1lni\u010dek na mieru: kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Komplexn\u00e9 cviky s\u00fa ide\u00e1lna s\u00fa\u010das\u0165 tr\u00e9ningu cel\u00e9ho tela. Zapoj\u00edte pri nich viacero svalov\u00fdch skup\u00edn naraz, v\u010faka \u010domu <strong>podpor\u00edte rast svalov, sily i chudnutie.<\/strong> Z\u00e1rove\u0148 zapracujete na svojej koordin\u00e1cii a u\u0161etr\u00edte \u010das v posil\u0148ovni.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ich chcete zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu, <strong>zamerajte sa v prvom rade na spr\u00e1vnu techniku. <\/strong>A\u017e potom postupne zvy\u0161ujte z\u00e1\u0165a\u017e. Tieto cviky m\u00f4\u017eete pod\u013ea svojich \u010fal\u0161\u00edch aktiv\u00edt zaradi\u0165 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne, ale myslite na to, aby medzi nimi bol rozstup aspo\u0148 48 hod\u00edn. Okrem dostato\u010dnej regener\u00e1cie je d\u00f4le\u017eit\u00fd aj kvalitn\u00fd sp\u00e1nok a adekv\u00e1tny jed\u00e1lni\u010dek.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na komplexn\u00e9 cviky.  <\/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>Ako si zostavi\u0165 \u00fa\u010dinn\u00fd tr\u00e9ning na cel\u00e9 telo? Vysk\u00fa\u0161ajte komplexn\u00e9 cviky z dne\u0161n\u00e9ho \u010dl\u00e1nku, ktor\u00e9 v\u00e1m pom\u00f4\u017eu s budovan\u00edm sily, rastom svalov i chudnut\u00edm.  <\/p>\n","protected":false},"author":129,"featured_media":712532,"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":[6123,6105,6137,6062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-713420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky-na-nohy","10":"tag-silovy-trening","11":"tag-trening","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najlep\u0161\u00edch komplexn\u00fdch cvikov na rast svalov, sily a chudnutie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Komplexn\u00e9 cviky, ako je drep alebo m\u0155tvy \u0165ah, s\u00fa z\u00e1klad silov\u00e9ho tr\u00e9ningu. 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