{"id":743329,"date":"2025-10-13T10:00:00","date_gmt":"2025-10-13T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=743329"},"modified":"2025-10-17T07:18:10","modified_gmt":"2025-10-17T05:18:10","slug":"dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/","title":{"rendered":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Co_je_to_dynamicky_strecink\" title=\"Co je to dynamick\u00fd stre\u010dink?\">Co je to dynamick\u00fd stre\u010dink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#5_benefitu_dynamickeho_strecinku_pred_treninkem\" title=\"5 benefit\u016f dynamick\u00e9ho stre\u010dinku p\u0159ed tr\u00e9ninkem\">5 benefit\u016f dynamick\u00e9ho stre\u010dinku p\u0159ed tr\u00e9ninkem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Mobilita_pred_treninkem_Nejlepsi_cviky_na_cele_telo\" title=\"Mobilita p\u0159ed tr\u00e9ninkem: Nejlep\u0161\u00ed cviky na cel\u00e9 t\u011blo&nbsp;\">Mobilita p\u0159ed tr\u00e9ninkem: Nejlep\u0161\u00ed cviky na cel\u00e9 t\u011blo&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Protazeni_ramen_a_horni_casti_zad\" title=\"Prota\u017een\u00ed ramen a horn\u00ed \u010d\u00e1sti zad\">Prota\u017een\u00ed ramen a horn\u00ed \u010d\u00e1sti zad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Protazeni_hrudniku_a_patere\" title=\"Prota\u017een\u00ed hrudn\u00edku a p\u00e1te\u0159e\">Prota\u017een\u00ed hrudn\u00edku a p\u00e1te\u0159e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Protazeni_zapesti_a_predlokti\" title=\"Prota\u017een\u00ed z\u00e1p\u011bst\u00ed a p\u0159edlokt\u00ed\">Prota\u017een\u00ed z\u00e1p\u011bst\u00ed a p\u0159edlokt\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Protazeni_kycli_a_dolni_poloviny_tela\" title=\"Prota\u017een\u00ed ky\u010dl\u00ed a doln\u00ed poloviny t\u011bla\">Prota\u017een\u00ed ky\u010dl\u00ed a doln\u00ed poloviny t\u011bla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Komplexni_protazeni_celeho_tela\" title=\"Komplexn\u00ed prota\u017een\u00ed cel\u00e9ho t\u011bla\">Komplexn\u00ed prota\u017een\u00ed cel\u00e9ho t\u011bla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#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-10\" href=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jak vypad\u00e1 va\u0161e rozcvi\u010dka? P\u00e1r minut na p\u00e1se a rychl\u00e9 prota\u017een\u00ed stehen? Pokud ano, mo\u017en\u00e1 p\u0159ich\u00e1z\u00edte o skrytou rezervu ve sv\u00e9m v\u00fdkonu a zbyte\u010dn\u011b riskujete zran\u011bn\u00ed. Statick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem je dnes ji\u017e p\u0159ekonan\u00fd koncept. Modern\u00ed p\u0159\u00edstup, kter\u00fd vyu\u017e\u00edvaj\u00ed ti nejlep\u0161\u00ed sportovci, se jmenuje mobilita.<strong> Nejde o pasivn\u00ed protahov\u00e1n\u00ed, ale o aktivn\u00ed p\u0159\u00edpravu kloub\u016f a sval\u016f na z\u00e1t\u011b\u017e. <\/strong>Poj\u010fme se pod\u00edvat, jak v\u00e1m t\u011bchto p\u00e1r minut nav\u00edc m\u016f\u017ee zlep\u0161it cel\u00fd tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_dynamicky_strecink\"><\/span>Co je to dynamick\u00fd stre\u010dink?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozd\u00edl od klasick\u00e9ho statick\u00e9ho protahov\u00e1n\u00ed, kde dr\u017e\u00edte jednu pozici, se dynamick\u00fd stre\u010dink zam\u011b\u0159uje na <strong>aktivn\u00ed a kontrolovan\u00fd pohyb v pln\u00e9m rozsahu kloub\u016f<\/strong>. Nejde tedy jen o to, jak moc se dok\u00e1\u017eete pasivn\u011b prot\u00e1hnout, ale jak dob\u0159e um\u00edte sv\u00e9 klouby a svaly <strong>aktivn\u011b ovl\u00e1dat<\/strong>. Pr\u00e1v\u011b tato schopnost je kl\u00ed\u010dem k lep\u0161\u00edmu, siln\u011bj\u0161\u00edmu a zdrav\u011bj\u0161\u00edmu pohybu.<\/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\">Jak\u00fd je rozd\u00edl mezi statick\u00fdm a dynamick\u00fdm stre\u010dinkem?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Mnoho lid\u00ed si statick\u00e9 a dynamick\u00e9 protahov\u00e1n\u00ed zam\u011b\u0148uje, p\u0159itom ka\u017ed\u00fd m\u00e1 v tr\u00e9ninku sv\u00e9 nezastupiteln\u00e9 m\u00edsto, jak ukazuje n\u00e1sleduj\u00edc\u00ed srovn\u00e1n\u00ed.<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Dynamick\u00fd stre\u010dink (Mobilita)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Statick\u00fd stre\u010dink<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kdy je vhodn\u00fd<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159ed tr\u00e9ninkem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po tr\u00e9ninku, ve dnech volna<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u00edl<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aktivace, p\u0159\u00edprava na v\u00fdkon<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zklidn\u011bn\u00ed, zv\u00fd\u0161en\u00ed flexibility<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proveden\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Plynul\u00fd pohyb v pln\u00e9m rozsahu<\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fddr\u017e v krajn\u00ed pozici (15\u201330 s)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Efekt<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161en\u00ed v\u00fdkonu, prevence zran\u011bn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Uvoln\u011bn\u00ed sval\u016f, regenerace<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_benefitu_dynamickeho_strecinku_pred_treninkem\"><\/span>5 benefit\u016f dynamick\u00e9ho stre\u010dinku p\u0159ed tr\u00e9ninkem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed n\u011bkolika minut dynamick\u00e9ho stre\u010dinku neboli mobility do va\u0161\u00ed rutiny p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem p\u0159in\u00e1\u0161\u00ed \u0159adu v\u00fdhod, kter\u00e9 se projev\u00ed <strong>nejen na va\u0161em v\u00fdkonu, ale i na dlouhodob\u00e9m zdrav\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sn\u00ed\u017een\u00ed rizika zran\u011bn\u00ed&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Dynamick\u00fd stre\u010dink zvy\u0161uje pr\u016ftok krve do sval\u016f, proh\u0159\u00edv\u00e1 je a p\u0159ipravuje na z\u00e1t\u011b\u017e. Z\u00e1rove\u0148 aktivuje klouby a podporuje produkci synovi\u00e1ln\u00ed tekutiny, kter\u00e1 funguje jako jejich \u201emazivo\u201c. T\u00edmto zp\u016fsobem <strong>p\u0159iprav\u00edte sv\u00e9 t\u011blo na z\u00e1t\u011b\u017e a v\u00fdrazn\u011b sn\u00ed\u017e\u00edte riziko poran\u011bn\u00ed sval\u016f, \u0161lach nebo podvrtnut\u00ed.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1, 2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zlep\u0161en\u00ed v\u00fdkonu p\u0159i tr\u00e9ninku&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Lep\u0161\u00ed mobilita znamen\u00e1 v\u011bt\u0161\u00ed a kvalitn\u011bj\u0161\u00ed rozsah pohybu. V praxi to poc\u00edt\u00edte okam\u017eit\u011b, <strong>v\u011bt\u0161\u00ed rozsah pohybu v kotn\u00edku v\u00e1m nap\u0159\u00edklad umo\u017en\u00ed hlub\u0161\u00ed a stabiln\u011bj\u0161\u00ed d\u0159ep<\/strong>. Uvoln\u011bn\u011bj\u0161\u00ed ramena a hrudn\u00ed p\u00e1te\u0159 zase zlep\u0161\u00ed va\u0161i techniku u tlakov\u00fdch cvik\u016f a p\u0159\u00edtah\u016f. D\u00edky tomu je cvik efektivn\u011bj\u0161\u00ed a vy z n\u011bj vyt\u011b\u017e\u00edte maximum pro r\u016fst sval\u016f a s\u00edly. <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<h3 class=\"wp-block-heading\">3. Zlep\u0161en\u00ed dr\u017een\u00ed t\u011bla a zm\u00edrn\u011bn\u00ed bolesti&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>\u0158ada lid\u00ed m\u00e1 zkr\u00e1cen\u00e9 svaly a ztuhl\u00e9 t\u011blo v d\u016fsledku sedav\u00e9ho zp\u016fsobu \u017eivota. Pravideln\u00e1 mobilita pom\u00e1h\u00e1 tyto dysbalance napravovat a uvol\u0148uje nap\u011bt\u00ed v kl\u00ed\u010dov\u00fdch oblastech (jako jsou ky\u010dle a ramena). <strong>P\u0159isp\u00edv\u00e1 tak k lep\u0161\u00edmu dr\u017een\u00ed t\u011bla a sn\u00ed\u017een\u00ed chronick\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bolest\u00ed zad<\/strong><\/a><strong> \u010di ramen.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Aktivace nervov\u00e9ho syst\u00e9mu a lep\u0161\u00ed mind-muscle connection&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Mobilita pom\u016f\u017ee nachystat na tr\u00e9nink nejen va\u0161e svaly, ale tak\u00e9 mozek. Kontrolovan\u00fdmi pohyby probud\u00edte sv\u016fj nervov\u00fd syst\u00e9m a zlep\u0161\u00edte propriocepci, tedy schopnost vn\u00edmat polohu a pohyb vlastn\u00edho t\u011bla. D\u00edky tomu l\u00e9pe<strong> aktivujete spr\u00e1vn\u00e9 svaly b\u011bhem cviku a zlep\u0161\u00edte takzvan\u00e9 propojen\u00ed sval\u016f a mysli (mind-muscle connection)<\/strong>, co\u017e je kl\u00ed\u010dov\u00e9 pro techniku i svalov\u00fd r\u016fst.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d je propojen\u00ed mezi mozkem a svaly tak d\u016fle\u017eit\u00e9, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/mind-muscle-connection-skryta-zbran-siloveho-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mind-muscle connection: Skryt\u00e1 zbra\u0148 silov\u00e9ho tr\u00e9ninku.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ment\u00e1ln\u00ed p\u0159\u00edprava a nalad\u011bn\u00ed na v\u00fdkon&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Po dlouh\u00e9m dni v pr\u00e1ci m\u016f\u017ee b\u00fdt t\u011b\u017ek\u00e9 ment\u00e1ln\u011b p\u0159epnout do re\u017eimu cvi\u010den\u00ed. Dynamick\u00fd stre\u010dink funguje jako p\u0159echodov\u00fd ritu\u00e1l. V\u011bdom\u00e9 a kontrolovan\u00e9 pohyby v\u00e1s donut\u00ed soust\u0159edit se na vlastn\u00ed t\u011blo a dech, \u010d\u00edm\u017e <strong>zklidn\u00edte mysl a l\u00e9pe se nalad\u00edte na nadch\u00e1zej\u00edc\u00ed v\u00fdkon<\/strong>. Je to skv\u011bl\u00fd zp\u016fsob, jak nechat starosti dne za dve\u0159mi posilovny. <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<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=\"44953,90943,67366,67660,49246,81727,28338,62749,58828,62743,36322,32659,87121\" ><\/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=\"Mobilita_pred_treninkem_Nejlepsi_cviky_na_cele_telo\"><\/span>Mobilita p\u0159ed tr\u00e9ninkem: Nejlep\u0161\u00ed cviky na cel\u00e9 t\u011blo&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1sleduj\u00edc\u00ed cviky jsme pro lep\u0161\u00ed p\u0159ehlednost<strong> rozd\u011blili podle \u010d\u00e1st\u00ed t\u011bla, na kter\u00e9 se prim\u00e1rn\u011b zam\u011b\u0159uj\u00ed.<\/strong> M\u016f\u017eete si tak sestavit vlastn\u00ed rozcvi\u010dku p\u0159esn\u011b podle sv\u00fdch pot\u0159eb nebo <a href=\"https:\/\/gymbeam.cz\/blog\/treninkove-plany\/\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u00e9ninku<\/a>, kter\u00fd v\u00e1s \u010dek\u00e1. Uveden\u00e9 cviky se hod\u00ed i jako<strong> rann\u00ed rozcvi\u010dka<\/strong> <strong>nebo kdykoliv b\u011bhem dne, <\/strong>kdy\u017e chcete rozh\u00fdbat t\u011blo, nap\u0159\u00edklad po dlouh\u00e9m sezen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eky na cvi\u010den\u00ed<\/a> se v\u00e1m na n\u00e1sleduj\u00edc\u00ed cviky bude hodit <a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noreferrer noopener\">p\u011bnov\u00fd mas\u00e1\u017en\u00ed v\u00e1lec<\/a> s hladk\u00fdm povrchem a <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-crossbands-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dlouh\u00fd expander<\/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=\"Protazeni_ramen_a_horni_casti_zad\"><\/span>Prota\u017een\u00ed ramen a horn\u00ed \u010d\u00e1sti zad<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cast\u00e1 <strong>bolest ramen, p\u0159eskakov\u00e1n\u00ed v kloubu nebo pocit ztuhlosti<\/strong> mohou v\u00fdrazn\u011b omezit v\u00e1\u0161 tr\u00e9nink. Tyto cviky jsou navr\u017eeny pro <strong>zlep\u0161en\u00ed mobility ramen<\/strong>, co\u017e je kl\u00ed\u010dov\u00e9 nap\u0159\u00edklad pro <strong>prevenci zran\u011bn\u00ed rot\u00e1torov\u00e9 man\u017eety a jin\u00fdch pot\u00ed\u017e\u00ed s rameny<\/strong>. Za\u0159a\u010fte je p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem horn\u00ed \u010d\u00e1sti t\u011bla, obzvl\u00e1\u0161t\u011b pokud v\u00e1s \u010dekaj\u00ed <strong>tlakov\u00e9 cviky nebo dal\u0161\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cviky na ramena<\/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\">1. Prota\u017een\u00ed zad a ramen s p\u011bnov\u00fdm v\u00e1lcem (Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/podlozka-pro-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a> a ruce polo\u017ete dlan\u011bmi dol\u016f na <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">p\u011bnov\u00fd v\u00e1lec<\/a>, kter\u00fd m\u00e1te p\u0159ed sebou. Z\u00e1da dr\u017ete v neutr\u00e1ln\u00ed pozici.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomalu rolujte v\u00e1lec vp\u0159ed a z\u00e1rove\u0148 klesejte hrudn\u00edkem sm\u011brem k podlo\u017ece. Boky se sna\u017ete udr\u017eet co nejv\u00edce nad koleny, abyste maximalizovali prota\u017een\u00ed v horn\u00ed \u010d\u00e1sti zad a ramenou. V krajn\u00ed pozici, kde c\u00edt\u00edte p\u0159\u00edjemn\u00e9 pnut\u00ed v oblasti zad, na p\u00e1r v\u00fddech\u016f a n\u00e1dech\u016f vydr\u017ete a pot\u00e9 se kontrolovan\u011b vra\u0165te zp\u011bt. Dle pot\u0159eby zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Posouv\u00e1n\u00ed bok\u016f p\u0159\u00edli\u0161 dozadu, kulacen\u00ed spodn\u00ed \u010d\u00e1sti zad, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_4-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hout ramena s p\u011bnov\u00fdm v\u00e1lcem?\" class=\"wp-image-743432\" title=\"Jak prot\u00e1hout ramena s p\u011bnov\u00fdm v\u00e1lcem?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rotace ramen s expanderem (Expander Shoulder Pass Throughs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly zhruba na \u0161\u00ed\u0159ku ramen a zpevn\u011bte st\u0159ed t\u011bla. Uchopte <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-medium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">expander<\/a> \u0161irok\u00fdm nadhmatem, ruce z\u016fst\u00e1vaj\u00ed nata\u017een\u00e9 a guma se nach\u00e1z\u00ed p\u0159ed boky. \u010c\u00edm \u0161ir\u0161\u00ed \u00fachop zvol\u00edte, t\u00edm bude cvik jednodu\u0161\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S plynul\u00fdm n\u00e1dechem a nata\u017een\u00fdmi pa\u017eemi zvedejte expander v \u0161irok\u00e9m oblouku nahoru, nad hlavu a za t\u011blo. Pohyb by m\u011bl b\u00fdt pomal\u00fd a kontrolovan\u00fd. V zadn\u00ed pozici na moment vydr\u017ete a pot\u00e9 se s v\u00fddechem stejnou cestou vra\u0165te zp\u011bt do v\u00fdchoz\u00ed polohy. \u00dachop m\u016f\u017eete dle pot\u0159eby zu\u017eovat pro dosa\u017een\u00ed v\u011bt\u0161\u00edho prota\u017een\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kr\u010den\u00ed lokt\u016f, p\u0159\u00edli\u0161 \u00fazk\u00fd \u00fachop, zved\u00e1n\u00ed ramen k u\u0161\u00edm, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_11-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hout ramena s expanderem?\" class=\"wp-image-743439\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Krou\u017een\u00ed s expanderem okolo hlavy (Expander Shoulder Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly zhruba na \u0161\u00ed\u0159ku ramen a zpevn\u011bte st\u0159ed t\u011bla. Uchopte <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\">expander<\/a> \u0161irok\u00fdm nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed k t\u011blu) a dr\u017ete ho nata\u017een\u00fdma rukama p\u0159ed sebou.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zahajte plynul\u00fd pohyb tak, \u017ee jedna pa\u017ee stoup\u00e1 nahoru a druh\u00e1 kles\u00e1 dol\u016f. Pokra\u010dujte v krou\u017eiv\u00e9m pohybu okolo hlavy a trupu, jako byste se sna\u017eili expanderem obkrou\u017eit cel\u00e9 t\u011blo. Pa\u017ee se neust\u00e1le st\u0159\u00eddaj\u00ed. Jedna proch\u00e1z\u00ed nad hlavou, zat\u00edmco druh\u00e1 za z\u00e1dy. Pohyb je plynul\u00fd a nep\u0159eru\u0161ovan\u00fd, po dokon\u010den\u00ed jednoho sm\u011bru se plynule vrac\u00ed zp\u011bt a st\u0159\u00edd\u00e1 vedouc\u00ed pa\u017ei. D\u00fdchejte plynule a nezadr\u017eujte dech.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> V\u00fdrazn\u00e9 kr\u010den\u00ed lokt\u016f, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb, nadm\u011brn\u00fd pohyb trupu m\u00edsto izolace pohybu v ramenou, zved\u00e1n\u00ed ramen k u\u0161\u00edm.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_12-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hout ramena s posilovac\u00ed gumou?\" class=\"wp-image-743440\" title=\"Jak prot\u00e1hout ramena s posilovac\u00ed gumou?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Krou\u017een\u00ed ramen v kle\u010de (Quadruped Shoulder Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na \u010dty\u0159i, dlan\u011b um\u00edst\u011bte p\u0159\u00edmo pod ramena a kolena pod ky\u010dle.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Plynule d\u00fdchejte a za\u010dn\u011bte pomalu krou\u017eit rameny na jednu stranu. Pohyb vych\u00e1z\u00ed pouze z ramen a lopatek s t\u00edm, \u017ee se budete postupn\u011b sna\u017eit&nbsp; zvy\u0161ovat rozsah pohybu. Po dokon\u010den\u00ed s\u00e9rie na jednu stranu zm\u011b\u0148te sm\u011br krou\u017een\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_15-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hout ramena vkle\u010de?\" class=\"wp-image-743442\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Krou\u017een\u00ed ramen u zdi v kleku (Wall Arm Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si bokem ke zdi do pozice v\u00fdpadu, noha vzd\u00e1len\u011bj\u0161\u00ed od zdi je vp\u0159edu. Trup je vzp\u0159\u00edmen\u00fd a pa\u017ee bl\u00ed\u017ee ke zdi nata\u017een\u00e1 pod\u00e9l t\u011bla. Druhou dr\u017ete v p\u0159edpa\u017een\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S plynul\u00fdm v\u00fddechem za\u010dn\u011bte nata\u017eenou pa\u017e\u00ed, kter\u00e1 je bl\u00ed\u017ee ke zdi, opisovat velk\u00fd p\u016flkruh. Pohyb ve\u010fte co nejv\u00fd\u0161e a co nejd\u00e1le za t\u011blo, ani\u017e byste se v\u00fdrazn\u011b ot\u00e1\u010deli v trupu. C\u00edlem je maximalizovat pohyb v ramenn\u00edm kloubu. Pot\u00e9 se s n\u00e1dechem plynule vra\u0165te zp\u011bt do v\u00fdchoz\u00ed polohy a pohyb opakujte. Po dokon\u010den\u00ed s\u00e9rie vym\u011b\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 rychl\u00fd a \u0161vihov\u00fd pohyb, nadm\u011brn\u00e1 rotace trupu m\u00edsto izolovan\u00e9ho pohybu v rameni, kr\u010den\u00ed lokte.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_17-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hout ramena u zdi?\" class=\"wp-image-743444\" title=\"Jak prot\u00e1hout ramena u zdi?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Protazeni_hrudniku_a_patere\"><\/span>Prota\u017een\u00ed hrudn\u00edku a p\u00e1te\u0159e<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1p\u00ed v\u00e1s <strong>ztuhl\u00e1 \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bolav\u00e1 z\u00e1da<\/strong><\/a><strong> ze sezen\u00ed, bolest mezi lopatkami nebo \u0161patn\u00e9 dr\u017een\u00ed t\u011bla?<\/strong> Tyto cviky jsou zam\u011b\u0159en\u00e9 na <strong>uvoln\u011bn\u00ed hrudn\u00ed p\u00e1te\u0159e<\/strong> a zlep\u0161en\u00ed jej\u00ed mobility. Spr\u00e1vn\u00e1 rotace trupu a otev\u0159en\u00fd hrudn\u00edk jsou kl\u00ed\u010dov\u00e9 nejen pro zm\u00edrn\u011bn\u00ed bolesti zad, ale tak\u00e9 pro techniku cvik\u016f, jako je <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bench press<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>d\u0159ep<\/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\">1. Extenze hrudn\u00edku p\u0159es p\u011bnov\u00fd v\u00e1lec (Thoracic Extension Over Foam Roller)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">p\u011bnov\u00fd v\u00e1lec<\/a> si um\u00edst\u011bte pod horn\u00ed \u010d\u00e1st zad (zhruba do oblasti lopatek), nohy pokr\u010dte v kolenou a chodidla nechte celou plochou na zemi. Ruce si dejte v t\u00fdl, abyste podpo\u0159ili hlavu a kr\u010dn\u00ed p\u00e1te\u0159.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomalu zakl\u00e1n\u011bjte hlavu a horn\u00ed \u010d\u00e1st trupu p\u0159es v\u00e1lec, dokud neuc\u00edt\u00edte p\u0159\u00edjemn\u00e9 prota\u017een\u00ed v oblasti hrudn\u00edku a zad. V t\u00e9to pozici m\u016f\u017eete na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f setrvat. S n\u00e1dechem se plynule vra\u0165te do v\u00fdchoz\u00ed pozice. Pohyb opakujte pomalu a kontrolovan\u011b.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v bedrech, zved\u00e1n\u00ed h\u00fd\u017ed\u00ed z podlo\u017eky, um\u00edst\u011bn\u00ed v\u00e1lce p\u0159\u00edli\u0161 n\u00edzko (v oblasti beder), nekontrolovan\u00fd a p\u0159\u00edli\u0161 rychl\u00fd pohyb, nedostate\u010dn\u00e1 opora hlavy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_7-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hout hrudn\u00edk s v\u00e1lcem?\" class=\"wp-image-743435\" title=\"Jak prot\u00e1hout hrudn\u00edk s v\u00e1lcem?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u010dka-kr\u00e1va (Cat-Cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na \u010dty\u0159i, dlan\u011b um\u00edst\u011bte p\u0159\u00edmo pod ramena a kolena pod ky\u010dle. Z\u00e1da dr\u017ete v neutr\u00e1ln\u00ed, rovn\u00e9 pozici a pohled sm\u011b\u0159ujte k zemi.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomalu vyhrbte cel\u00e1 z\u00e1da sm\u011brem ke stropu (pozice ko\u010dky) a bradu p\u0159it\u00e1hn\u011bte k hrudn\u00edku. N\u00e1sledn\u011b se s n\u00e1dechem plynule prohn\u011bte v z\u00e1dech sm\u011brem k podlaze (pozice kr\u00e1vy) a pohled zvedn\u011bte m\u00edrn\u011b vp\u0159ed. Pohyb opakujte plynule a kontrolovan\u011b v rytmu dechu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd a trhan\u00fd pohyb, pohyb vych\u00e1zej\u00edc\u00ed pouze z bedern\u00ed \u010d\u00e1sti zad, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Prayer-2.gif\" alt=\"Cvik ko\u010dka-kr\u00e1va\" class=\"wp-image-743429\" title=\"Cvik ko\u010dka-kr\u00e1va\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rotace trupu u zdi (Thoracic Wall Rotations)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si bokem ke zdi do pozice v\u00fdpadu, noha d\u00e1l od zdi je vp\u0159edu. Trup je vzp\u0159\u00edmen\u00fd, pa\u017ee v p\u0159edpa\u017een\u00ed a dlan\u011b sm\u011b\u0159uj\u00ed k sob\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem za\u010dn\u011bte rotovat trup a pa\u017ei, kter\u00e1 je d\u00e1le od zdi. Pokr\u010dte ji v lokti a pot\u00e9, co ji dostanete za t\u011blo, op\u011bt nat\u00e1hn\u011bte tak, aby se h\u0159betem ruky t\u00e9m\u011b\u0159 dotkla zdi za v\u00e1mi. S n\u00e1dechem se kontrolovan\u011b vra\u0165te zp\u011bt a po dokon\u010den\u00ed s\u00e9rie vym\u011b\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd a \u0161vihov\u00fd pohyb, vyt\u00e1\u010den\u00ed bok\u016f a kolen do strany.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_18-ezgif.com-optimize.gif\" alt=\"Jak cvi\u010dit rotace trupu z zdi?\" class=\"wp-image-743445\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0160korpion (Scorpion Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na b\u0159icho, ruce rozpa\u017ete do stran ve v\u00fd\u0161ce ramen, dlan\u011bmi dol\u016f. Nohy jsou nata\u017een\u00e9.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte jednu nohu, pokr\u010dte ji v koleni a plynul\u00fdm pohybem ji p\u0159eneste p\u0159es t\u011blo. \u0160pi\u010dkou se m\u016f\u017eete lehce dotknout podlo\u017eky. Z\u00e1rove\u0148 se sna\u017ete hrudn\u00edk udr\u017eet na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017ece<\/a>. Pohyb vych\u00e1z\u00ed z rotace v ky\u010dli a p\u00e1te\u0159i. Na p\u00e1r sekund v prota\u017een\u00ed setrvejte, pak se s n\u00e1dechem kontrolovan\u011b vra\u0165te zp\u011bt a cvik opakujte na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd a \u0161vihov\u00fd pohyb, zved\u00e1n\u00ed hrudn\u00edku z podlo\u017eky, nedostate\u010dn\u00fd rozsah pohybu, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_14-ezgif.com-optimize.gif\" alt=\"Jak cvi\u010dit cvik \u0161korpion?\" class=\"wp-image-743441\" title=\"Jak cvi\u010dit cvik \u0161korpion?\"\/><\/figure>\n\n\n\n<p>Dal\u0161\u00ed cviky na uvoln\u011bn\u00ed hrudn\u00ed p\u00e1te\u0159e najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 \u00fa\u010dinn\u00fdch cvik\u016f na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e.<\/strong><\/a><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Protazeni_zapesti_a_predlokti\"><\/span>Prota\u017een\u00ed z\u00e1p\u011bst\u00ed a p\u0159edlokt\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bolav\u00e1 \u010di ztuhl\u00e1 z\u00e1p\u011bst\u00ed <\/strong>nap\u0159\u00edklad po dlouh\u00e9 pr\u00e1ci na po\u010d\u00edta\u010di nebo b\u011bhem cvi\u010den\u00ed, nap\u0159\u00edkladp\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-multifunkcni-deskou-na-kliky-7-nejlepsich-cviku-na-vrsek-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\">klic\u00edch<\/a> nebo tlac\u00edch nad hlavu, je \u010dast\u00fdm probl\u00e9mem. N\u00e1sleduj\u00edc\u00ed cviky zlep\u0161\u00ed <strong>mobilitu z\u00e1p\u011bst\u00ed<\/strong> a slou\u017e\u00ed jako skv\u011bl\u00e1 <strong>prevence proti jejich bolesti a p\u0159et\u00ed\u017een\u00ed<\/strong>. Jsou ide\u00e1ln\u00ed p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem, kde se op\u00edr\u00e1te o ruce nebo zved\u00e1te t\u011b\u017ek\u00e9 v\u00e1hy. Stejn\u011b tak se hod\u00ed pro uvoln\u011bn\u00ed z\u00e1p\u011bst\u00ed kdykoliv b\u011bhem dne.<\/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. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed s prsty od sebe (Wrist Extension Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na \u010dty\u0159i, dlan\u011b polo\u017ete na podlo\u017eku p\u0159\u00edmo pod ramena s prsty sm\u011b\u0159uj\u00edc\u00edmi vp\u0159ed. Lokty dr\u017ete propnut\u00e9.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomalu p\u0159en\u00e1\u0161ejte v\u00e1hu dop\u0159edu s t\u00edm, \u017ee se sna\u017e\u00edte dlan\u011b udr\u017eet celou plochou na zemi. Pohyb ve\u010fte jen tak daleko, dokud neuc\u00edt\u00edte p\u0159\u00edjemn\u00e9 prota\u017een\u00ed v z\u00e1p\u011bst\u00ed a p\u0159edlokt\u00ed. S n\u00e1dechem se plynule vra\u0165te zp\u011bt a pohyb opakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed dlan\u00ed z podlo\u017eky, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_9-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout z\u00e1p\u011bst\u00ed vkle\u010de?\" class=\"wp-image-743437\" title=\"Jak prot\u00e1hnout z\u00e1p\u011bst\u00ed vkle\u010de?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed s prsty k sob\u011b (Reversed Grip Wrist Extension Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na \u010dty\u0159i, ruce polo\u017ete na podlo\u017eku p\u0159ibli\u017en\u011b pod ramena h\u0159bety dlan\u00ed dol\u016f, prsty sm\u011b\u0159uj\u00ed k va\u0161im kolen\u016fm. Lokty dr\u017ete propnut\u00e9.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomalu p\u0159en\u00e1\u0161ejte v\u00e1hu dozadu sm\u011brem k pat\u00e1m, dokud neuc\u00edt\u00edte p\u0159\u00edjemn\u00e9 prota\u017een\u00ed v z\u00e1p\u011bst\u00ed a na horn\u00ed stran\u011b p\u0159edlokt\u00ed. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice a pohyb plynule opakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed h\u0159bet\u016f rukou z podlo\u017eky, kr\u010den\u00ed lokt\u016f, p\u0159\u00edli\u0161 rychl\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_8-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout p\u0159edlokt\u00ed vkle\u010de?\" class=\"wp-image-743436\" title=\"Jak prot\u00e1hnout p\u0159edlokt\u00ed vkle\u010de?\"\/><\/figure>\n\n\n\n<p>Dal\u0161\u00ed cviky na prota\u017een\u00ed z\u00e1p\u011bst\u00ed a p\u0159edlokt\u00ed najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti\/#13_cviku_na_protazeni_zapesti_a_prstu\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak cvi\u010dit p\u0159i syndromu karp\u00e1ln\u00edho tunelu: 13 cvik\u016f na prota\u017een\u00ed a uvoln\u011bn\u00ed z\u00e1p\u011bst\u00ed.<\/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=\"Protazeni_kycli_a_dolni_poloviny_tela\"><\/span>Prota\u017een\u00ed ky\u010dl\u00ed a doln\u00ed poloviny t\u011bla<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete kone\u010dn\u011b zvl\u00e1dnout <strong>hlubok\u00fd a stabiln\u00ed d\u0159ep?<\/strong> Tr\u00e1p\u00ed v\u00e1s <strong>ztuhl\u00e9 ky\u010dle ze sezen\u00ed, zkr\u00e1cen\u00e9 hamstringy nebo omezen\u00e1 mobilita kotn\u00edk\u016f?<\/strong> Tato sestava je absolutn\u00ed nutnost\u00ed p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem nohou. Pom\u016f\u017ee v\u00e1m <strong>uvolnit ky\u010dle, prot\u00e1hnout hamstringy<\/strong> a p\u0159ipravit cel\u00e9 doln\u00ed kon\u010detiny na maxim\u00e1ln\u00ed v\u00fdkon p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" rel=\"noreferrer noopener\">d\u0159epech, v\u00fdpadech<\/a> i <a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">mrtv\u00fdch taz\u00edch<\/a>. Hod\u00ed se v\u0161ak tak\u00e9 p\u0159ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u011b\u017eeck\u00fdm tr\u00e9ninkem<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rotace ky\u010dl\u00ed vsed\u011b (90\/90 Hip Switch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a> a nohy polo\u017ete na stranu. Pokr\u010dte je v kolenou tak, aby byl mezi l\u00fdtky a zadn\u00ed stranou stehen p\u0159ibli\u017en\u011b \u00fahel 90 stup\u0148\u016f. Ob\u011b kolena i chodidla spo\u010d\u00edvaj\u00ed na zemi. Ruce si polo\u017ete za t\u011blo na podlo\u017eku jako oporu, z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomalu zvedn\u011bte kolena z podlo\u017eky a p\u0159esu\u0148te je na druhou stranu. St\u00e1le dr\u017ete \u00fahel 90 stup\u0148\u016f. St\u0159\u00eddejte strany v pomal\u00e9m a kontrolovan\u00e9m tempu, abyste c\u00edtili pr\u00e1ci v ky\u010deln\u00edch kloubech. Pokud chcete cvik zt\u00ed\u017eit, vzpa\u017ete.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb, zved\u00e1n\u00ed bok\u016f z podlo\u017eky, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_10-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout ky\u010dle na zemi?\" class=\"wp-image-743438\" title=\"Jak prot\u00e1hnout ky\u010dle na zemi?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Prota\u017een\u00ed hamstring\u016f z hlubok\u00e9ho d\u0159epu (Squat to Stand)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Za\u010dn\u011bte v hlubok\u00e9m d\u0159epu s chodidly zhruba na \u0161\u00ed\u0159ku ramen. Sna\u017ete se udr\u017eet paty celou plochou na podlo\u017ece, kolena sm\u011b\u0159uj\u00ed ven a rukama se pevn\u011b chytn\u011bte za \u0161pi\u010dky bot.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem za\u010dn\u011bte zvedat boky sm\u011brem ke stropu a narovn\u00e1vat nohy. Rukama se st\u00e1le dr\u017ete \u0161pi\u010dek. Nohy nemus\u00ed b\u00fdt \u00fapln\u011b propnut\u00e9, d\u016fle\u017eit\u00e9 je c\u00edtit prota\u017een\u00ed v zadn\u00ed stran\u011b stehen. S n\u00e1dechem se kontrolovan\u011b vra\u0165te zp\u011bt do hlubok\u00e9ho d\u0159epu. Cel\u00fd pohyb plynule opakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed pat z podlo\u017eky v pozici d\u0159epu, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_3-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout ky\u010dle a hamstringy?\" class=\"wp-image-743431\" title=\"Jak prot\u00e1hnout ky\u010dle a hamstringy?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dynamick\u00e9 prota\u017een\u00ed ve st\u0159e\u0161e (Downward Dog Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Z pozice na v\u0161ech \u010dty\u0159ech se nejprve dosta\u0148te do st\u0159echy. S v\u00fddechem p\u0159eneste v\u00e1hu na horn\u00ed kon\u010detiny, kter\u00e9 jsou nata\u017een\u00e9 v loktech a dlan\u011bmi pevn\u011b zap\u0159en\u00e9 do podlo\u017eky. Zvedejte boky ke stropu a narovn\u00e1vejte doln\u00ed kon\u010detiny. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> V pozici st\u0159echy pokr\u010dte jednu nohu v koleni a zvedn\u011bte jej\u00ed patu z podlo\u017eky. Druhou nohu naopak propn\u011bte v koleni a jej\u00ed patu p\u0159itla\u010dte k podlo\u017ece. V prota\u017een\u00ed p\u00e1r sekund vytrvejte a pot\u00e9 vyst\u0159\u00eddejte nohy. P\u0159i prota\u017een\u00ed byste m\u011bli c\u00edtit pnut\u00ed na zadn\u00ed stran\u011b stehna a v l\u00fdtku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159en\u00e1\u0161en\u00ed v\u00e1hy p\u0159\u00edli\u0161 dop\u0159edu na ruce, kulacen\u00ed zad, p\u0159\u00edli\u0161 rychl\u00fd pohyb bez proc\u00edt\u011bn\u00ed prota\u017een\u00ed.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_6-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout nohy ve st\u0159e\u0161e\" class=\"wp-image-743434\" title=\"Jak prot\u00e1hnout nohy ve st\u0159e\u0161e?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fdpady do stran s v\u00fddr\u017e\u00ed (Side-to-Side Lateral Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se do \u0161irok\u00e9ho stoje rozkro\u010dn\u00e9ho, \u0161pi\u010dky sm\u011b\u0159uj\u00ed m\u00edrn\u011b ven. Ruce dr\u017ete v bok nebo sepnut\u00e9 p\u0159ed t\u011blem.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem p\u0159eneste v\u00e1hu na jednu stranu, pokr\u010dte nohu v koleni a ud\u011blejte bo\u010dn\u00ed v\u00fdpad. Druh\u00e1 noha z\u016fst\u00e1v\u00e1 nata\u017een\u00e1 se zvednutou \u0161pi\u010dkou. Z\u00e1da se sna\u017ete udr\u017eet v p\u0159irozen\u00e9m zak\u0159iven\u00ed, patu na zemi a v t\u00e9to poloze n\u011bkolik sekund vydr\u017ete. S v\u00fddechem se plynule, bez \u00fapln\u00e9ho narovn\u00e1n\u00ed, p\u0159esu\u0148te na druhou stranu a zase za\u0159a\u010fte kr\u00e1tkou v\u00fddr\u017e. Dle pot\u0159eby d\u00e1l st\u0159\u00eddejte strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed zad, zved\u00e1n\u00ed paty ze zem\u011b, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_16-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout nohy ve v\u00fdpadu?\" class=\"wp-image-743443\" title=\"Jak prot\u00e1hnout nohy ve v\u00fdpadu?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Komplexni_protazeni_celeho_tela\"><\/span>Komplexn\u00ed prota\u017een\u00ed cel\u00e9ho t\u011bla<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te <strong>m\u00e1lo \u010dasu<\/strong> nebo se chyst\u00e1te na<a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>full-body tr\u00e9nink<\/strong><\/a><strong>?<\/strong> Tyto komplexn\u00ed cviky jsou perfektn\u00ed volbou pro <strong>efektivn\u00ed rozcvi\u010dku na cel\u00e9 t\u011blo<\/strong>. Zapoj\u00ed a proh\u0159ej\u00ed v\u00edce kloub\u016f najednou, rozproud\u00ed energii a p\u0159iprav\u00ed v\u00e1s na z\u00e1t\u011b\u017e.<\/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. Dynamick\u00e9 prota\u017een\u00ed ve v\u00fdpadu (World&#8217;s Greatest Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Ud\u011blejte dlouh\u00fd v\u00fdpad vp\u0159ed jednou nohou. Zadn\u00ed noha je nata\u017een\u00e1. Ob\u011b dlan\u011b polo\u017ete na podlo\u017eku z vnit\u0159n\u00ed strany p\u0159edn\u00edho chodidla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte loket ruky, kter\u00e1 je bl\u00ed\u017ee k p\u0159edn\u00ed noze, a p\u0159ibli\u017ete ho co nejv\u00edce k podlo\u017ece. Chv\u00edli v t\u00e9to pozici vydr\u017ete a vn\u00edmejte prota\u017een\u00ed v ky\u010dli. Pot\u00e9 se s n\u00e1dechem narovnejte a rotujte trup na stejnou stranu. Pa\u017ei zvedn\u011bte sm\u011brem ke stropu a pohled sm\u011b\u0159ujte za n\u00ed. S v\u00fddechem se vra\u0165te dlan\u00ed na zem a cel\u00fd pohyb plynule opakujte. Po dokon\u010den\u00ed s\u00e9rie vym\u011b\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed paty p\u0159edn\u00ed nohy z podlo\u017eky, kulacen\u00ed zad, rotace vych\u00e1zej\u00edc\u00ed pouze z ramene.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_20-ezgif.com-optimize.gif\" alt=\"Cvik na prota\u017een\u00ed cel\u00e9ho t\u011bla\" class=\"wp-image-743453\" title=\"Cvik na prota\u017een\u00ed cel\u00e9ho t\u011bla\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hlubok\u00fd d\u0159ep s rotac\u00ed (Deep Squat With Thoracic Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Za\u010dn\u011bte v hlubok\u00e9m d\u0159epu s chodidly o n\u011bco \u0161\u00ed\u0159eji ne\u017e na \u0161\u00ed\u0159ku ramen. Sna\u017ete se udr\u017eet paty celou plochou na podlo\u017ece a z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed. Lokty si zap\u0159ete o vnit\u0159n\u00ed stranu kolen a dlan\u011b spojte p\u0159ed hrudn\u00edkem.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem uvoln\u011bte jednu ruku, nat\u00e1hn\u011bte ji a rotujte za n\u00ed hrudn\u00edk sm\u011brem ke stropu. Pohled sm\u011b\u0159uje za zvedaj\u00edc\u00ed se rukou. S n\u00e1dechem se kontrolovan\u011b vra\u0165te zp\u011bt do v\u00fdchoz\u00ed pozice a pohyb plynule zopakujte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed pat z podlo\u017eky, kulacen\u00ed zad, propad\u00e1n\u00ed kolen dovnit\u0159, p\u0159\u00edli\u0161 rychl\u00fd a nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_2-ezgif.com-optimize.gif\" alt=\"Jak prot\u00e1hnout ky\u010dle ve d\u0159epu? \" class=\"wp-image-743430\" title=\"Jak prot\u00e1hnout ky\u010dle ve d\u0159epu? \"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyzkou\u0161ejte i dal\u0161\u00ed cviky podle na\u0161ich \u010dl\u00e1nk\u016f na prota\u017een\u00ed a uvoln\u011bn\u00ed dal\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cel\u00e9 t\u011blo uvoln\u00edte pomoc\u00ed mas\u00e1\u017en\u00edho v\u00e1lce. Jak na to, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem.<\/strong><\/a><\/li>\n\n\n\n<li>M\u00e1te pot\u00ed\u017ee s koleny? V tom p\u0159\u00edpad\u011b se v\u00e1m budou hodit rady a cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak cvi\u010dit s bolav\u00fdmi koleny? 7 vhodn\u00fdch sportovn\u00edch aktivit.<\/strong><\/a><\/li>\n\n\n\n<li>Oz\u00fdv\u00e1 se v\u00e1m z kloub\u016f \u010dasto k\u0159up\u00e1n\u00ed, lup\u00e1n\u00ed a jin\u00e9 zvuky? Pokud v\u00e1s zaj\u00edm\u00e1, co m\u016f\u017ee b\u00fdt jejich p\u0159\u00ed\u010dinou, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/10-cviku-ktere-zabrani-praskani-a-bolesti-kolena\/\" target=\"_blank\" rel=\"noreferrer noopener\">K\u0159up\u00e1n\u00ed nebo prask\u00e1n\u00ed kloub\u016f: B\u011b\u017en\u00fd jev, nebo varov\u00e1n\u00ed p\u0159ed probl\u00e9mem?<\/a><\/strong><\/li>\n\n\n\n<li>Nejlep\u0161\u00ed cviky na prota\u017een\u00ed zad najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad.<\/strong><\/a><\/li>\n\n\n\n<li>S pocity ztuhlosti v horn\u00ed \u010d\u00e1sti p\u00e1te\u0159e v\u00e1m pomohou cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 \u00fa\u010dinn\u00fdch cvik\u016f na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed, ocen\u00edte rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li>Na uvoln\u011bn\u00ed sval\u016f zejm\u00e9na po tr\u00e9ninku se hod\u00ed tak\u00e9 mas\u00e1\u017en\u00ed pistole. V\u0161e, co o n\u00ed pot\u0159ebujete v\u011bd\u011bt, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-pouzivat-masazni-pistoli-12-zakladnich-technik-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak pou\u017e\u00edvat mas\u00e1\u017en\u00ed pistoli? 12 z\u00e1kladn\u00edch technik na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>O tom, jak si napl\u00e1novat cel\u00e9 tr\u00e9ninky, se v\u00edce dozv\u00edte v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mobilita p\u0159ed tr\u00e9ninkem nen\u00ed jen nutn\u00e9 zlo nebo ztracen\u00fd \u010das, ale <strong>jedna z nejchyt\u0159ej\u0161\u00edch investic, kterou m\u016f\u017eete pro sv\u00e9 t\u011blo ud\u011blat.<\/strong> T\u011bchto p\u00e1r minut v\u00e1m pom\u016f\u017ee nejen sn\u00ed\u017eit riziko zran\u011bn\u00ed, ale tak\u00e9 odemknout lep\u0161\u00ed rozsah pohybu, aktivovat spr\u00e1vn\u00e9 svaly a ve v\u00fdsledku zvedat t\u011b\u017e\u0161\u00ed v\u00e1hy i cvi\u010dit efektivn\u011bji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte d\u011blat v\u0161echny uveden\u00e9 cviky. Vyberte si 3\u20135 z nich, kter\u00e9 c\u00edl\u00ed na partie nadch\u00e1zej\u00edc\u00edho tr\u00e9ninku, a vytvo\u0159te si z nich sv\u016fj <strong>kr\u00e1tk\u00fd, ale efektivn\u00ed p\u0159edtr\u00e9ninkov\u00fd ritu\u00e1l<\/strong>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/rehabilitation-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRehabilitation Aids\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>C\u00edt\u00edte se p\u0159ed tr\u00e9ninkem ztuhl\u00ed a v\u00e1\u0161 rozsah pohybu v\u00e1s limituje ve v\u00fdkonu? V tomto \u010dl\u00e1nku se dozv\u00edte, pro\u010d je mobilita kl\u00ed\u010dov\u00e1, a najdete 17 nejlep\u0161\u00edch cvik\u016f, kter\u00e9 v\u00e1s perfektn\u011b p\u0159iprav\u00ed na jakoukoliv z\u00e1t\u011b\u017e.<\/p>\n","protected":false},"author":129,"featured_media":743457,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6441,7377,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-743329","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-s-vlastni-vahou","9":"tag-strecing-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","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>Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete zlep\u0161it mobilitu a p\u0159edej\u00edt zran\u011bn\u00ed? Nau\u010dte se 17 nejlep\u0161\u00edch cvik\u016f na dynamick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem pro uvoln\u011bn\u00ed ztuhl\u00fdch zad, ky\u010dl\u00ed a ramen.\" \/>\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\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Chcete zlep\u0161it mobilitu a p\u0159edej\u00edt zran\u011bn\u00ed? Nau\u010dte se 17 nejlep\u0161\u00edch cvik\u016f na dynamick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem pro uvoln\u011bn\u00ed ztuhl\u00fdch zad, ky\u010dl\u00ed a ramen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-13T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-17T05:18:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon\",\"datePublished\":\"2025-10-13T08:00:00+00:00\",\"dateModified\":\"2025-10-17T05:18:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\"},\"wordCount\":4132,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png\",\"keywords\":[\"cviky s vlastn\u00ed v\u00e1hou\",\"stre\u010ding\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\",\"name\":\"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png\",\"datePublished\":\"2025-10-13T08:00:00+00:00\",\"dateModified\":\"2025-10-17T05:18:10+00:00\",\"description\":\"Chcete zlep\u0161it mobilitu a p\u0159edej\u00edt zran\u011bn\u00ed? Nau\u010dte se 17 nejlep\u0161\u00edch cvik\u016f na dynamick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem pro uvoln\u011bn\u00ed ztuhl\u00fdch zad, ky\u010dl\u00ed a ramen.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon - GymBeam Blog","description":"Chcete zlep\u0161it mobilitu a p\u0159edej\u00edt zran\u011bn\u00ed? Nau\u010dte se 17 nejlep\u0161\u00edch cvik\u016f na dynamick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem pro uvoln\u011bn\u00ed ztuhl\u00fdch zad, ky\u010dl\u00ed a ramen.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/","og_type":"article","og_title":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon - GymBeam Blog","og_description":"Chcete zlep\u0161it mobilitu a p\u0159edej\u00edt zran\u011bn\u00ed? Nau\u010dte se 17 nejlep\u0161\u00edch cvik\u016f na dynamick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem pro uvoln\u011bn\u00ed ztuhl\u00fdch zad, ky\u010dl\u00ed a ramen.","og_url":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/","og_site_name":"GymBeam Blog","article_published_time":"2025-10-13T08:00:00+00:00","article_modified_time":"2025-10-17T05:18:10+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"21 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon","datePublished":"2025-10-13T08:00:00+00:00","dateModified":"2025-10-17T05:18:10+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/"},"wordCount":4132,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png","keywords":["cviky s vlastn\u00ed v\u00e1hou","stre\u010ding","zdrav\u00ed","zdrav\u00fd \u017eivotn\u00ed styl"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/","url":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/","name":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png","datePublished":"2025-10-13T08:00:00+00:00","dateModified":"2025-10-17T05:18:10+00:00","description":"Chcete zlep\u0161it mobilitu a p\u0159edej\u00edt zran\u011bn\u00ed? Nau\u010dte se 17 nejlep\u0161\u00edch cvik\u016f na dynamick\u00fd stre\u010dink p\u0159ed tr\u00e9ninkem pro uvoln\u011bn\u00ed ztuhl\u00fdch zad, ky\u010dl\u00ed a ramen.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/mobilita-FB-1.png","width":1200,"height":628,"caption":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/dynamicky-strecink-pruvodce-mobilitou-pred-treninkem-pro-lepsi-vykon\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Dynamick\u00fd stre\u010dink: Pr\u016fvodce mobilitou p\u0159ed tr\u00e9ninkem pro lep\u0161\u00ed v\u00fdkon"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/743329","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=743329"}],"version-history":[{"count":12,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/743329\/revisions"}],"predecessor-version":[{"id":743671,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/743329\/revisions\/743671"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/743457"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=743329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=743329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=743329"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=743329"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=743329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}