{"id":717499,"date":"2025-05-06T09:00:00","date_gmt":"2025-05-06T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=717499"},"modified":"2026-02-19T12:17:45","modified_gmt":"2026-02-19T11:17:45","slug":"hantel-training-die-12-effektivsten-ganzkoerperuebungen","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/","title":{"rendered":"Hantel-Training: Die 12 effektivsten Ganzk\u00f6rper\u00fcbungen"},"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.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/#Co_je_to_jednorucka_a_jake_existuji_druhy\" title=\"Co je to jednoru\u010dka a jak\u00e9 existuj\u00ed druhy?\">Co je to jednoru\u010dka a jak\u00e9 existuj\u00ed druhy?<\/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.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/#Jake_jsou_vyhody_cviceni_s_jednoruckou\" title=\"Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s jednoru\u010dkou?\">Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s jednoru\u010dkou?<\/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.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/#Jak_cvicit_s_jednoruckou\" title=\"Jak cvi\u010dit s jednoru\u010dkou?\">Jak cvi\u010dit s jednoru\u010dkou?<\/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.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/#12_nejlepsich_cviku_s_jednoruckou\" title=\"12 nejlep\u0161\u00edch cvik\u016f s jednoru\u010dkou\">12 nejlep\u0161\u00edch cvik\u016f s jednoru\u010dkou<\/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.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/#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.at\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e se v\u00e1m n\u011bkdy stalo, \u017ee ve fitku byly zabran\u00e9 stroje a dal\u0161\u00ed pom\u016fcky, kter\u00e9 pot\u0159ebujete, a museli jste si vysta\u010dit jen s jednoru\u010dkami? Nebo m\u00e1te jednoru\u010dku doma, ale pou\u017e\u00edv\u00e1te ji jen na tr\u00e9nink biceps\u016f? V tom p\u0159\u00edpad\u011b jste otev\u0159eli spr\u00e1vn\u00fd \u010dl\u00e1nek. Dnes v\u00e1m uk\u00e1\u017eeme,<strong> jak s touto pom\u016fckou, kterou najdete v ka\u017ed\u00e9 posilovn\u011b, kvalitn\u011b odcvi\u010dit i b\u0159icho, zadek nebo nohy.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_jednorucka_a_jake_existuji_druhy\"><\/span>Co je to jednoru\u010dka a jak\u00e9 existuj\u00ed druhy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Se z\u00e1va\u017e\u00edm, kter\u00e9 se dr\u017e\u00ed v jedn\u00e9 ruce, cvi\u010dili na tr\u00e9ninku ji\u017e starov\u011bc\u00ed \u0158ekov\u00e9. Pou\u017e\u00edvali ho nejen na posilov\u00e1n\u00ed, ale tak\u00e9 v sout\u011b\u017e\u00edch skoku do d\u00e1lky, kde jim pom\u00e1haly z\u00edskat hybnost p\u0159i odrazu. V historii tak\u00e9 najdeme <strong>odpov\u011b\u010f na ot\u00e1zku, pro\u010d se jednoru\u010dka naz\u00fdv\u00e1 anglicky dumbbell <\/strong>(dumb=n\u011bm\u00fd, bell=zvon). Pr\u00e1v\u011b ve st\u0159edov\u011bk\u00e9 Anglii toti\u017e sportovci tr\u00e9novali se zvony bez klepadel, kter\u00e9 nevyd\u00e1valy \u017e\u00e1dn\u00fd zvuk, a tak je trefn\u011b pojmenovali n\u011bm\u00fd zvon. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jednoru\u010dky, jak je zn\u00e1me my, u\u017e d\u00e1vno nemaj\u00ed tvar zvonu, i kdy\u017e n\u00e1zev dumbbell jim v angli\u010dtin\u011b z\u016fstal. Tvo\u0159\u00ed je<strong> kr\u00e1tk\u00e1 ty\u010d se stejn\u011b t\u011b\u017ek\u00fdm z\u00e1va\u017e\u00edm na obou konc\u00edch. <\/strong>Existuj\u00ed v mnoha podob\u00e1ch, kter\u00e9 se li\u0161\u00ed materi\u00e1lem, tvarem i velikost\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Klasick\u00e9 jednoru\u010dky:<\/strong> Vyr\u00e1b\u00ed se nej\u010dast\u011bji z ocele, n\u011bkdy maj\u00ed litinov\u00e9 kotou\u010de nebo jsou pochromovan\u00e9. Kotou\u010de nejdou sund\u00e1vat, a maj\u00ed tak nem\u011bnnou hmotnost, kter\u00e1 za\u010d\u00edn\u00e1 na 1 kg. <\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nakl\u00e1dac\u00ed jednoru\u010dky:<\/a> <\/strong>Ty tvo\u0159\u00ed kr\u00e1tk\u00e1 ty\u010d, na kterou si m\u016f\u017eete nalo\u017eit kotou\u010de podle toho, jak velkou z\u00e1t\u011b\u017e chcete p\u0159i cvi\u010den\u00ed pou\u017e\u00edvat. Tu pak zafixujete pomoc\u00ed bezpe\u010dnostn\u00edch z\u00e1mk\u016f. Jedn\u00e1 se tak o ide\u00e1ln\u00ed pom\u016fcku na dom\u00e1c\u00ed cvi\u010den\u00ed, jedna jednoru\u010dka v\u00e1m takto bude sta\u010dit na tr\u00e9nink cel\u00e9ho t\u011bla.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hexagon\u00e1ln\u00ed jednoru\u010dky:<\/a> <\/strong>Maj\u00ed zpravidla ocelovou ty\u010d s protiskluzov\u00fdm vroubkov\u00e1n\u00edm a pogumovan\u00fdmi hlavami (z\u00e1va\u017e\u00edm) na konc\u00edch. D\u00edky tomu nevyd\u00e1vaj\u00ed takov\u00fd hluk p\u0159i odlo\u017een\u00ed a maj\u00ed \u0161estihrann\u00fd tvar, co\u017e zabra\u0148uje kut\u00e1len\u00ed po podlaze. <\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelna-jednorucni-cinka-3-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nastaviteln\u00e9 jednoru\u010dky:<\/a> <\/strong>Tyto modern\u00ed \u010dinky jsou vybaveny unik\u00e1tn\u00edm syst\u00e9mem na zm\u011bnu z\u00e1t\u011b\u017ee. P\u0159\u00edmo na odkl\u00e1dac\u00edm stojanu si toti\u017e nastav\u00edte z\u00e1t\u011b\u017e a pak u\u017e m\u016f\u017eete zvednout \u010dinku a za\u010d\u00edt cvi\u010dit. <\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" class=\"ek-link\">Neoprenov\u00e9 jednoru\u010dky:<\/a><\/strong> Maj\u00ed <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kulat\u00e9<\/a><\/strong> nebo \u0161estihrann\u00e9 hlavy (z\u00e1va\u017e\u00ed) na konc\u00edch. D\u00edky neoprenov\u00e9mu povrchu se pohodln\u011b dr\u017e\u00ed.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jednoru\u010dn\u00ed \u010dinka je tak skv\u011blou sou\u010d\u00e1st\u00ed dom\u00e1c\u00edho fitka. V\u00edce o tom, kter\u00e9 dal\u0161\u00ed p\u0159\u00edslu\u0161enstv\u00ed do n\u011bj po\u0159\u00eddit, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg\" alt=\"V&#xFD;hody cvi&#x10D;en&#xED; s jednoru&#x10D;kou\" class=\"wp-image-604624\" title=\"V&#xFD;hody cvi&#x10D;en&#xED; s jednoru&#x10D;kou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_vyhody_cviceni_s_jednoruckou\"><\/span>Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s jednoru\u010dkou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Jednoru\u010dn\u00ed \u010dinka pat\u0159\u00ed v posilovn\u011b mezi<strong> nejobl\u00edben\u011bj\u0161\u00ed p\u0159\u00edslu\u0161enstv\u00ed.<\/strong> Sahaj\u00ed po n\u00ed lid\u00e9, kte\u0159\u00ed teprve za\u010d\u00ednaj\u00ed se cvi\u010den\u00edm, stejn\u011b jako zku\u0161en\u00ed matado\u0159i tou\u017e\u00edc\u00ed po nov\u00fdch v\u00fdsledc\u00edch. M\u00e1 toti\u017e spoustu v\u00fdhod pro sportovce v\u0161ech v\u00fdkonnostn\u00edch kategori\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/sup><\/mark><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Hod\u00ed se na tr\u00e9nink cel\u00e9ho t\u011bla<\/h3>\n\n<p>Jednoru\u010dky nejsou jen na tr\u00e9nink biceps\u016f. Daj\u00ed se s nimi procvi\u010dit z\u00e1da, b\u0159icho, nohy i zadek. Stejn\u011b tak jsou vhodn\u00e9 na <strong>izolovan\u00e9<\/strong> (tricepsov\u00fd tlak) i <strong>komplexn\u00ed<\/strong> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159ep<\/a>) cviky. D\u00e1le ji vyu\u017eijete tak\u00e9 v r\u00e1mci kruhov\u00fdch tr\u00e9nink\u016f nebo HIIT\u016f. Jedn\u00e1 se tak o <strong>univerz\u00e1ln\u00ed z\u00e1t\u011b\u017e, <\/strong>kter\u00e1 se hod\u00ed na posilov\u00e1n\u00ed jednotliv\u00fdch svalov\u00fdch parti\u00ed i cel\u00e9ho t\u011bla (full body tr\u00e9nink).<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Podpo\u0159\u00ed r\u016fst svalov\u00e9 hmoty i s\u00edly<\/h3>\n\n<p>Rozvoje svalov\u00e9 hmoty i s\u00edly nejl\u00e9pe doc\u00edl\u00edme postupn\u00fdm zvy\u0161ov\u00e1n\u00edm z\u00e1t\u011b\u017ee. Pokud p\u0159ech\u00e1z\u00edte ze cvik\u016f s vlastn\u00ed vahou, za\u010dn\u011bte s leh\u010d\u00edmi jednoru\u010dkami. Nejprve se nau\u010dte spr\u00e1vnou techniku cvik\u016f a pak m\u016f\u017eete sahat i po t\u011b\u017e\u0161\u00edch vah\u00e1ch. D\u00edky tomu dostanou va\u0161e svaly nov\u00fd impuls pro r\u016fst a s\u00edlen\u00ed. Spln\u00edte tak <strong>princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed,<\/strong> kter\u00fd je kl\u00ed\u010dov\u00fd pro z\u00edsk\u00e1n\u00ed nov\u00fdch v\u00fdsledk\u016f.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Pom\u016f\u017ee vybudovat atraktivn\u00ed postavu<\/h3>\n\n<p>Tr\u00e9nink s jednoru\u010dkou je ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho mu\u017ee i \u017eenu, kte\u0159\u00ed cht\u011bj\u00ed zapracovat na sv\u00e9 postav\u011b. Pom\u016f\u017ee, a\u0165 u\u017e je va\u0161\u00edm c\u00edlem celkov\u011b <strong>zpevnit t\u011blo, vybudovat pevn\u00e9 pa\u017ee, vyr\u00fdsovat b\u0159icho<\/strong> nebo <strong>zakulatit \u010di zv\u011bt\u0161it zadek. <\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg\" alt=\"Jednoru&#x10D;ka v silov&#xE9;m tr&#xE9;ninku\" class=\"wp-image-604640\" title=\"Jednoru&#x10D;ka v silov&#xE9;m tr&#xE9;ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">4. Vhodn\u00e1 na unilater\u00e1ln\u00ed tr\u00e9nink<\/h3>\n\n<p>S jednoru\u010dkou m\u016f\u017eete procvi\u010dit ka\u017edou stranu t\u011bla zvl\u00e1\u0161\u0165. Nen\u00ed to jako v p\u0159\u00edpad\u011b tr\u00e9ninku s osou, kdy ob\u011b nohy nebo ruce zab\u00edraj\u00ed sou\u010dasn\u011b. Hod\u00ed se tak ide\u00e1ln\u011b na<strong> unilater\u00e1ln\u00ed tr\u00e9nink, kter\u00fd pom\u00e1h\u00e1 p\u0159edch\u00e1zet a vyrovn\u00e1vat r\u016fzn\u00e9 svalov\u00e9 dysbalance.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5. Ide\u00e1ln\u00ed do dom\u00e1c\u00ed posilovny <\/h3>\n\n<p>Jednoru\u010dka v\u00e1m<strong> nezabere moc m\u00edsta<\/strong> a zvl\u00e1dnete s n\u00ed<strong> kvalitn\u00ed tr\u00e9nink i v pohodl\u00ed va\u0161eho domova.<\/strong> V p\u0159\u00edpad\u011b, \u017ee si po\u0159\u00edd\u00edte nakl\u00e1dac\u00ed nebo nastavitelnou jednoru\u010dku, sta\u010d\u00ed v\u00e1m jedna, na kter\u00e9 si budete upravovat z\u00e1t\u011b\u017e podle toho, jak budete s\u00edlit. Pokud m\u00e1te nav\u00edc zahradu nebo bydl\u00edte kousek od workoutov\u00e9ho h\u0159i\u0161t\u011b \u010di parku, m\u016f\u017eete si ji vz\u00edt i na venkovn\u00ed tr\u00e9nink. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">6. Umo\u017en\u00ed maxim\u00e1ln\u00ed rozsah pohybu<\/h3>\n\n<p>Jednoru\u010dka je voln\u00e1 v\u00e1ha. To znamen\u00e1, \u017ee na rozd\u00edl od posilovac\u00edch stroj\u016f, kter\u00e9 vedou pohyb, s n\u00ed m\u016f\u017eete cvi\u010dit v rozsahu pohybu, kter\u00fd v\u00e1m nejv\u00edce vyhovuje. P\u0159i cvi\u010den\u00ed v maxim\u00e1ln\u00edm rozsahu pohybu nav\u00edc podporujete<strong> flexibilitu t\u011bla, zejm\u00e9na kloub\u016f.<\/strong> B\u011bhem cvi\u010den\u00ed s volnou vahou z\u00e1rove\u0148 zapoj\u00edte stabiliza\u010dn\u00ed svaly v\u010detn\u011b st\u0159edu t\u011bla (core), \u010d\u00edm\u017e zapracujete tak\u00e9 na<strong> koordinaci. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"4473,36322,65281,67681,73135,74116\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_s_jednoruckou\"><\/span>Jak cvi\u010dit s jednoru\u010dkou? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>N\u00ed\u017ee najdete cviky na <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" class=\"ek-link\">bicepsy<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" class=\"ek-link\">tricepsy<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" class=\"ek-link\">ramena<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" class=\"ek-link\">z\u00e1da<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" class=\"ek-link\">b\u0159icho<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" class=\"ek-link\">zadek<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nohy<\/a>. M\u016f\u017eete si tak vybrat konkr\u00e9tn\u00ed cviky a p\u0159idat je k tr\u00e9ninku dan\u00e9 partie. Stejn\u011b tak si z nich vytvo\u0159\u00edte <strong>samostatn\u00fd tr\u00e9nink cel\u00e9ho t\u011bla nebo HIIT. <\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Od ka\u017ed\u00e9ho cviku prove\u010fte <strong>8\u201312 opakov\u00e1n\u00ed <\/strong>(na ka\u017edou stranu) ve <strong>3\u20134 s\u00e9ri\u00edch<\/strong>. Mezi s\u00e9riemi si d\u00e1vejte 1\u20132 minuty pauzu.<\/li>\n\n\n\n<li>Ide\u00e1ln\u011b si na tr\u00e9nink nachystejte <strong>r\u016fzn\u011b t\u011b\u017ek\u00e9 jednoru\u010dky.<\/strong> Leh\u010d\u00ed vyu\u017eijete t\u0159eba na bicepsov\u00fd zdvih a t\u011b\u017e\u0161\u00ed na d\u0159epy.<\/li>\n\n\n\n<li>Nejprve se nau\u010dte spr\u00e1vnou techniku s leh\u010d\u00ed vahou a pak m\u016f\u017eete sahat i po t\u011b\u017e\u0161\u00edch jednoru\u010dk\u00e1ch.<strong> Z\u00e1t\u011b\u017e ale zvy\u0161ujte postupn\u011b,<\/strong> n\u011bjakou dobu s n\u00ed cvi\u010dte, aby va\u0161e svaly z\u00edskaly dostatek \u010dasu se na ni adaptovat. <\/li>\n\n\n\n<li>Pro viditeln\u00e9 v\u00fdsledky za\u0159azujte cviky s jednoru\u010dkou do tr\u00e9ninkov\u00e9ho pl\u00e1nu alespo\u0148 <strong>2kr\u00e1t t\u00fddn\u011b.<\/strong><\/li>\n\n\n\n<li>Nezapom\u00ednejte tak\u00e9 na dostate\u010dn\u00fd odpo\u010dinek. K \u00fapln\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraci <\/a>svalov\u00e9 partie dojde pr\u016fm\u011brn\u011b za <strong>24\u201372 hodin. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud chcete poradit s vytvo\u0159en\u00edm cel\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, praktick\u00e9 rady najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1124x749.jpg\" alt=\"Nejlep&#x161;&#xED; cviky s jednoru&#x10D;kou\" class=\"wp-image-604656\" title=\"Nejlep&#x161;&#xED; cviky s jednoru&#x10D;kou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_nejlepsich_cviku_s_jednoruckou\"><\/span>12 nejlep\u0161\u00edch cvik\u016f s jednoru\u010dkou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Krom\u011b <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" class=\"ek-link\">jednoru\u010dky<\/a> si na tr\u00e9nink nachystejte tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" class=\"ek-link\">podlo\u017eku na cvi\u010den\u00ed<\/a> a <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" class=\"ek-link\">posilovac\u00ed lavici<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" class=\"ek-link\">plyometrickou bednu<\/a>. Ne\u017e se pust\u00edte do hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku, <strong>zah\u0159ejte cel\u00e9 t\u011blo.<\/strong> Sta\u010d\u00ed p\u00e1r minut rychl\u00e9 ch\u016fze \u010di b\u011bhu na p\u00e1se nebo za\u0159a\u010fte veslov\u00e1n\u00ed na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" class=\"ek-link\">trena\u017e\u00e9ru<\/a>, p\u0159\u00edpadn\u011b j\u00edzdu na <a href=\"https:\/\/gymbeam.cz\/air-bike-trenazer-gymbeam.html\" class=\"ek-link\">air biku<\/a>. Pot\u00e9 se p\u0159esu\u0148te na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a> a <strong>rozh\u00fdbejte v\u0161echny klouby.<\/strong> Pak m\u016f\u017eete za\u0159adit p\u00e1r <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cvik\u016f s mas\u00e1\u017en\u00edm v\u00e1lcem<\/a>, kter\u00fd pom\u016f\u017ee svaly prokrvit, a t\u00edm je l\u00e9pe p\u0159ipravit na z\u00e1t\u011b\u017e. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mimo klasick\u00e9 cviky zde najdete tak\u00e9 m\u00e9n\u011b zn\u00e1m\u00e9 varianty, na kter\u00e9 v\u00e1m<strong> posta\u010d\u00ed pouze jedna jednoru\u010dka.<\/strong> A pokud m\u00e1te k dispozici dv\u011b \u010dinky, m\u016f\u017eete vyzkou\u0161et variace uveden\u00e9 pod z\u00e1kladn\u00edm cvikem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Bicepsov\u00e9 zdvihy (Biceps Curl)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Chy\u0165te jednoru\u010dku ob\u011bma rukama za z\u00e1va\u017e\u00ed a postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny a \u010dinku dr\u017ete nata\u017een\u00fdma rukama u va\u0161ich bok\u016f. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce bicepsu pokr\u010dte lokty a zvedn\u011bte jednoru\u010dku p\u0159ed hrudn\u00edk. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem vra\u0165te \u010dinku kontrolovan\u011b do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, proh\u00fdb\u00e1n\u00ed se ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"449\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/BICEPS-CURL-novy-export.gif\" alt=\"Bicepsov&#xFD; zdvih s jednoru&#x10D;kou\" class=\"wp-image-737636\" title=\"Bicepsov&#xFD; zdvih s jednoru&#x10D;kou\"\/><\/figure>\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku<strong><\/strong><\/h4>\n\n<h5 class=\"wp-block-heading\">1. Bicepsov\u00e9 zdvihy s jednoru\u010dkami (Double Dumbbell Biceps Curl)<\/h5>\n\n<p>Postavte se s chodidly na \u0161\u00ed\u0159i bok\u016f a vezm\u011bte do ka\u017ed\u00e9 ruky jednoru\u010dku. Pa\u017ee dr\u017ete nata\u017een\u00e9 pod\u00e9l t\u011bla s dlan\u011bmi sm\u011b\u0159uj\u00edc\u00edmi vp\u0159ed. S v\u00fddechem pokr\u010dte lokty a jednoru\u010dky zvedn\u011bte z\u00e1rove\u0148 k ramen\u016fm. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">2. Kladivov\u00e9 zdvihy (Hammer Biceps Curl)<\/h5>\n\n<p>Cvi\u010dte stejn\u011b jako u p\u0159ede\u0161l\u00e9 varianty, jen dlan\u011b vyto\u010dte k t\u011blu. M\u016f\u017eete ob\u011b ruce zvedat z\u00e1rove\u0148 nebo je st\u0159\u00eddejte. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Tricepsov\u00e9 tlaky (Triceps Extensions)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Chy\u0165te jednoru\u010dku ob\u011bma rukama za z\u00e1va\u017e\u00ed a vzpa\u017ete. Zpevn\u011bte st\u0159ed t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte lokty a \u010dinku spou\u0161t\u011bjte kontrolovan\u011b za krk do co nejni\u017e\u0161\u00ed pozice. Pot\u00e9 s v\u00fddechem pomoc\u00ed kontrakce tricepsu pa\u017ei narovnejte a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Lokty se sna\u017ete po celou dobu udr\u017eet p\u0159ibli\u017en\u011b ve stejn\u00e9 v\u00fd\u0161ce.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Triceps-extensions.gif\" alt=\"Tricepsov&#xE9; tlaky s jednoru&#x10D;kou\" class=\"wp-image-604603\" title=\"Tricepsov&#xE9; tlaky s jednoru&#x10D;kou\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku<strong><\/strong><\/h4>\n\n<h5 class=\"wp-block-heading\">1. Tricepsov\u00e9 tlaky vsed\u011b (Seated Triceps Extensions)<\/h5>\n\n<p>Sedn\u011bte si s rovn\u00fdmi z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a> a cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">2. Tricepsov\u00e9 tlaky s jednoru\u010dkami (Double Dumbbell Triceps Extensions)<\/h5>\n\n<p>Vezm\u011bte si jednoru\u010dku do ka\u017ed\u00e9 ruky a vzpa\u017ete. Pak s n\u00e1dechem pokr\u010dte lokty a spou\u0161t\u011bjte ob\u011b jednoru\u010dky z\u00e1rove\u0148.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">3. Tlaky na ramena (Shoulder Press)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Chy\u0165te jednoru\u010dku jednou rukou, pokr\u010dte pa\u017ei v lokti a zvedn\u011bte ji do v\u00fd\u0161e ramene. Dla\u0148 vyto\u010dte vp\u0159ed a z\u00e1p\u011bst\u00ed dr\u017ete rovn\u011b. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem vzpa\u017ete do napnut\u00e9ho lokte. Dla\u0148 po celou dobu sm\u011b\u0159uje vp\u0159ed. Pot\u00e9 se s n\u00e1dechem pomalu vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te ruce.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Shoulder-press.gif\" alt=\"Tlaky na ramena s jednoru&#x10D;kou\" class=\"wp-image-604539\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading is-style-default\">Dal\u0161\u00ed varianty cviku<strong><\/strong><\/h4>\n\n<h5 class=\"wp-block-heading is-style-default\">1. Tlaky na ramena v sed\u011b (Seated Shoulder Press)<\/h5>\n\n<p>Sedn\u011bte si s rovn\u00fdmi z\u00e1dy na lavici a cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading is-style-default\">2. Tlaky na ramena s jednoru\u010dkami (Double Dumbbell Shoulder Press)<\/h5>\n\n<p>Vezm\u011bte si jednoru\u010dku do ka\u017ed\u00e9 ruky a upa\u017ete s pokr\u010den\u00fdmi lokty jako u z\u00e1kladn\u00ed varianty. Pak s v\u00fddechem vzpa\u017ete.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading is-style-default\">3. Arnoldovy tlaky (Arnold Dumbbell Press)<\/h5>\n\n<p>Sedn\u011bte si na lavici se z\u00e1dovou op\u011brkou. Pak zvedn\u011bte jednoru\u010dky do v\u00fd\u0161e ramen, ale vyto\u010dte dlan\u011b sm\u011brem k sob\u011b. S v\u00fddechem vzpa\u017ete, oto\u010dte dlan\u011b, aby sm\u011b\u0159ovaly vp\u0159ed, a pak se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">4. Tlaky na hrudn\u00edk (Chest Press)<\/h3>\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\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>, pokr\u010dte kolena a chodidla p\u0159it\u00e1hn\u011bte bl\u00ed\u017ee k zadku. Jednou rukou chy\u0165te jednoru\u010dku nadhmatem. Pokr\u010dte pa\u017ei v lokti p\u0159ibli\u017en\u011b do 90stup\u0148ov\u00e9ho \u00fahlu. Dla\u0148 sm\u011b\u0159uje vp\u0159ed. Nohy se op\u00edraj\u00ed celou plochou chodidel o podlo\u017eku. Aktivujte st\u0159ed t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f p\u0159edpa\u017ete a\u017e do t\u00e9m\u011b\u0159 \u00fapln\u00e9ho napnut\u00ed pa\u017ee v lokti. S n\u00e1dechem se kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te ruce.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, odlepov\u00e1n\u00ed zad od podlo\u017eky, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Chest-pres.gif\" alt=\"Tlaky na prsa s jednoru&#x10D;kou\" class=\"wp-image-604475\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading is-style-default\">Dal\u0161\u00ed varianty cviku<strong><\/strong><\/h4>\n\n<h5 class=\"wp-block-heading is-style-default\">1. Tlaky s jednoru\u010dkami na lavici (Dumbbell Bench Press)<\/h5>\n\n<p>Lehn\u011bte si na rovnou lavici a do ka\u017ed\u00e9 ruky si vezm\u011bte jednoru\u010dku. Pot\u00e9 cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading is-style-default\">2. Tlaky na ramena na \u0161ikm\u00e9 lavici hlavou nahoru (Incline Bench press)<\/h5>\n\n<p>Lehn\u011bte si na \u0161ikmou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a>, kter\u00e1 m\u00e1 pozitivn\u00ed sklon 20\u201345 stup\u0148\u016f. Do ka\u017ed\u00e9 ruky pak vezm\u011bte jednoru\u010dku a cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">5. P\u0159\u00edtahy v kle\u010de na lavici (One Arm Row)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Levou nohou si klekn\u011bte na vodorovnou lavici, p\u0159edklo\u0148te se a levou nata\u017eenou rukou se op\u0159ete. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pravou rukou uchopte jednoru\u010dku. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159it\u00e1hn\u011bte jednoru\u010dku sm\u011brem k pasu. Loket sm\u011b\u0159uje vzh\u016fru a z\u00e1da se sna\u017ete po celou dobu cviku dr\u017eet ve stabiln\u00ed poloze. V krajn\u00ed pozici m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte. Nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb, kulacen\u00ed zad.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Row.gif\" alt=\"P&#x159;&#xED;tahy na lavici s jednoru&#x10D;kou\" class=\"wp-image-604507\"\/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">6. Sed-lehy (Sit-Ups)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si z\u00e1dy na podlo\u017eku s rozkro\u010den\u00fdmi, m\u00edrn\u011b pokr\u010den\u00fdma nohama. Jednoru\u010dku chy\u0165te do jedn\u00e9 ruky a vzpa\u017ete. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte postupn\u011b hlavu, horn\u00ed i spodn\u00ed \u010d\u00e1st zad z podlo\u017eky a\u017e do nap\u0159\u00edmen\u00ed cel\u00e9ho trupu. Pohled sm\u011b\u0159ujte vp\u0159ed a hlavu nijak nezakl\u00e1n\u011bjte. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Cvik si m\u016f\u017eete uleh\u010dit v\u011bt\u0161\u00edm pokr\u010den\u00edm nohou a p\u0159ita\u017een\u00edm chodidel bl\u00ed\u017ee k h\u00fd\u017ed\u00edm. P\u0159\u00edpadn\u011b m\u016f\u017eete nejprve cvi\u010dit bez jednoru\u010dky. Nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Sit-up.gif\" alt=\"Sed-lehy s jednoru&#x10D;kou\" class=\"wp-image-604555\"\/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">7. Rusk\u00fd twist (Russian Twist)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na podlo\u017eku se vzp\u0159\u00edmen\u00fdmi z\u00e1dy, kter\u00e1 jsou m\u00edrn\u011b zaklon\u011bn\u00e1 dozadu. Hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e. Nohy pokr\u010dte v kolenou a paty nechte op\u0159en\u00e9 na podlo\u017ece. Za\u010d\u00e1te\u010dn\u00edci mohou nohy zvednout jen o p\u00e1r centimetr\u016f nad podlo\u017eku nebo je nechat na zemi. <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednoru\u010dku<\/a> pevn\u011b uchopte rukama za oba konce. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem prove\u010fte rotaci trupu i pa\u017e\u00ed s jednoru\u010dkou na jednu stranu. Soust\u0159e\u010fte se na to, aby pohyb vych\u00e1zel hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f a dr\u017eeli jste rovn\u00e1 z\u00e1da. Pot\u00e9 se plynule vyto\u010dte na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Russian-twist.gif\" alt=\"Rusk&#xFD; twist s jednoru&#x10D;kou\" class=\"wp-image-604523\"\/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">8. Plank s p\u0159\u00edtahem jednoru\u010dky (Plank With Dumbbell Row)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch. Do jedn\u00e9 ruky chy\u0165te jednoru\u010dku. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte jednu nata\u017eenou ruku. Pro za\u010d\u00e1tek sta\u010d\u00ed jen p\u00e1r centimetr\u016f nad zem s t\u00edm, \u017ee budete postupn\u011b rozsah pohybu zv\u011bt\u0161ovat a\u017e do v\u00fd\u0161ky k pasu. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, p\u0159epad\u00e1v\u00e1n\u00ed t\u011bla na jednu stranu.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Plank-with-alt-row.gif\" alt=\"Plank s jednoru&#x10D;kou\" class=\"wp-image-604491\"\/><\/figure>\n<\/div>\n<p>V\u00edce \u00fa\u010dinn\u00fdch variac\u00ed planku najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>24 nejefektivn\u011bj\u0161\u00edch variant planku.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">9. Goblet d\u0159ep (Goblet Squat)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly zhruba na \u0161\u00ed\u0159i bok\u016f a\u017e ramen. Chy\u0165te jednoru\u010dku ob\u011bma rukama za jednu stranu (kotou\u010dovou \u010d\u00e1st) a zvedn\u011bte ji a\u017e p\u0159ed hrudn\u00edk tak, aby byla rovnob\u011b\u017en\u011b s t\u011blem. <\/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. Jednoru\u010dku dr\u017ete st\u00e1le p\u0159ed t\u011blem. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Goblet.gif\" alt=\"Goblet d&#x159;ep s jednoru&#x10D;kou\" class=\"wp-image-604459\"\/><\/figure>\n\n<p>V\u0161e o spr\u00e1vn\u00e9 technice d\u0159epu a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">10. Bulharsk\u00fd d\u0159ep (Bulgarian squat)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se z\u00e1dy p\u0159ed bednu \u010di lavici s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Pravou nohu polo\u017ete n\u00e1rtem na bednu nebo lavici, kterou m\u00e1te za sebou. Do prav\u00e9 ruky chy\u0165te jednoru\u010dku. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s n\u00e1dechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy, jednoru\u010dku chy\u0165te do druh\u00e9 ruky a ud\u011blejte stejn\u00fd po\u010det opakov\u00e1n\u00ed. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Bulgarian-squat.gif\" alt=\"Bulharsk&#xE9; d&#x159;epy s jednoru&#x10D;kou\" class=\"wp-image-604443\"\/><\/figure>\n\n<h4 class=\"wp-block-heading is-style-default\">Dal\u0161\u00ed varianty cviku<strong><\/strong><\/h4>\n\n<h5 class=\"wp-block-heading is-style-default\">1. Bulharsk\u00e9 d\u0159epy s jednoru\u010dkami (Double Dumbbell Bulgarian Squat)<\/h5>\n\n<p>Chy\u0165te jednoru\u010dku do ka\u017ed\u00e9 ruky a pak cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">11. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se 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. Jednoru\u010dku chy\u0165te ze stran ob\u011bma rukama za kotou\u010dovou \u010d\u00e1st a dr\u017ete je nata\u017een\u00fdma rukama p\u0159ed p\u00e1nv\u00ed. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad, m\u00edrn\u011b se p\u0159edklo\u0148te a pokr\u010dte kolena. Ve spodn\u00ed f\u00e1zi je jednoru\u010dka jen p\u00e1r centimetr\u016f nad zem\u00ed. Pak se s v\u00fddechem pomalu vracejte do v\u00fdchoz\u00ed polohy. Nejprve narovnejte kolena a pak i z\u00e1da. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Sumo-deadlift.gif\" alt=\"Sumo mrtv&#xFD; tah s jednoru&#x10D;kou\" class=\"wp-image-604571\"\/><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">12. Thruster<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Chy\u0165te jednoru\u010dku jednou rukou, pokr\u010dte pa\u017ei v lokti a zvedn\u011bte ji do v\u00fd\u0161e ramene. Druhou pa\u017ei m\u016f\u017eete d\u00e1t v bok, upa\u017ete nebo p\u0159edpa\u017ete, aby v\u00e1m pomohla udr\u017eet stabilitu. Dla\u0148 sm\u011b\u0159uje vp\u0159ed. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e a z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed. Aktivujte st\u0159ed t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem ud\u011blejte d\u0159ep. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. P\u0159i zved\u00e1n\u00ed v posledn\u00ed f\u00e1zi zatla\u010dte do \u010dinky a vzpa\u017ete. Po odcvi\u010den\u00ed s\u00e9rie chy\u0165te jednoru\u010dku do druh\u00e9 ruky a prove\u010fte stejn\u00fd po\u010det opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed horn\u00ed \u010d\u00e1sti zad, 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.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2024\/08\/Thurster.gif\" alt=\"Thruster s jednoru&#x10D;kou\" class=\"wp-image-604587\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading is-style-default\">Dal\u0161\u00ed varianty cviku<strong><\/strong><\/h4>\n\n<h5 class=\"wp-block-heading is-style-default\">1. Thruster s jednoru\u010dkami (Double Dumbbell Thruster)<\/h5>\n\n<p>Chy\u0165te jednoru\u010dku do ka\u017ed\u00e9 ruky a pak cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>V posilovn\u011b nebo dom\u00e1c\u00edm fitku si m\u016f\u017eete zacvi\u010dit tak\u00e9 s osou. Nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit s osou? 10 z\u00e1kladn\u00edch cvik\u016f na cel\u00e9 t\u011blo?<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9nink cel\u00e9ho t\u011bla zvl\u00e1dnete tak\u00e9 s powerbagem, inspiraci najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ninku hlavn\u00edch svalov\u00fdch parti\u00ed m\u016f\u017eete za\u0159adit tak\u00e9 cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>Cvi\u010den\u00ed si m\u016f\u017eete zpest\u0159it tak\u00e9 balan\u010dn\u00ed podlo\u017ekou. Efektivn\u00ed tr\u00e9nink si m\u016f\u017eete sestavit podle \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Cviky s jednoru\u010dn\u00ed \u010dinkou najdete v tr\u00e9ninkov\u00e9m pl\u00e1nu t\u00e9m\u011b\u0159 ka\u017ed\u00e9ho silov\u00e9ho sportovce. Hod\u00ed se na posilov\u00e1n\u00ed horn\u00edch i doln\u00edch kon\u010detin. Ka\u017ed\u00fd si pak m\u016f\u017ee vybrat jednoru\u010dku s v\u00e1hou, kter\u00e1 mu vyhovuje podle cviku i silov\u00fdch schopnost\u00ed. Proto je tento tr\u00e9nink vhodn\u00fd<strong> pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce. <\/strong>Nejlep\u0161\u00edch v\u00fdsledk\u016f v\u0161ak dos\u00e1hnete, kdy\u017e budete tyto cviky za\u0159azovat alespo\u0148 <strong>2kr\u00e1t t\u00fddn\u011b<\/strong> a v\u00fdsledky podpo\u0159\u00edte tak\u00e9 <strong>adekv\u00e1tn\u00edm odpo\u010dinkem<\/strong> a <strong>vyv\u00e1\u017een\u00fdm j\u00eddeln\u00ed\u010dkem.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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 tr\u00e9nink s jednoru\u010dkou.<\/p>\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Hantel\u00fcbungen bilden die Grundlage des Krafttrainings und zielen auf den Bizeps, die Schultern und den Unterk\u00f6rper ab. In unserem heutigen Artikel erkl\u00e4ren wir dir, wie du Hanteln effektiv einsetzen kannst, um optimale Ergebnisse zu erzielen.<\/p>\n","protected":false},"author":129,"featured_media":717501,"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":[11496],"tags":[11492,11500,11527,11499],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-717499","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ubungen-und-trainings-at","8":"tag-cviky-at","9":"tag-pomocky-na-cvicenie-at","10":"tag-silovy-trening-at","11":"tag-trening-at","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>Hantel-Training: Die 12 effektivsten Ganzk\u00f6rper\u00fcbungen - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wie trainiert man mit Hanteln? Effektive \u00dcbungen f\u00fcr Arme, Bauch, Ges\u00e4\u00df und Beine f\u00fcr Anf\u00e4nger und Fortgeschrittene. Wichtige Vorteile des Hanteltrainings.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hantel-training-die-12-effektivsten-ganzkoerperuebungen\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hantel-Training: Die 12 effektivsten Ganzk\u00f6rper\u00fcbungen - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Wie trainiert man mit Hanteln? Effektive \u00dcbungen f\u00fcr Arme, Bauch, Ges\u00e4\u00df und Beine f\u00fcr Anf\u00e4nger und Fortgeschrittene. 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