{"id":743690,"date":"2025-10-13T13:15:39","date_gmt":"2025-10-13T11:15:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=743690"},"modified":"2025-10-17T13:28:33","modified_gmt":"2025-10-17T11:28:33","slug":"dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/","title":{"rendered":"Dynamick\u00fd stre\u010ding: Sprievodca mobilitou pred tr\u00e9ningom pre 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.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Co_je_to_dynamicky_strecing\" title=\"\u010co je to dynamick\u00fd stre\u010ding?\">\u010co je to dynamick\u00fd stre\u010ding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#5_benefitov_dynamickeho_strecingu_pred_treningom\" title=\"5 benefitov dynamick\u00e9ho stre\u010dingu pred tr\u00e9ningom\">5 benefitov dynamick\u00e9ho stre\u010dingu pred tr\u00e9ningom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Mobilita_pred_treningom_Najlepsie_cviky_na_cele_telo\" title=\"Mobilita pred tr\u00e9ningom: Najlep\u0161ie cviky na cel\u00e9 telo\">Mobilita pred tr\u00e9ningom: Najlep\u0161ie cviky na cel\u00e9 telo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Pretiahnutie_ramien_a_hornej_casti_chrbta\" title=\"Pretiahnutie ramien a hornej \u010dasti chrbta\">Pretiahnutie ramien a hornej \u010dasti chrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Pretiahnutie_hrudnika_a_chrbtice\" title=\"Pretiahnutie hrudn\u00edka a chrbtice\">Pretiahnutie hrudn\u00edka a chrbtice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Pretiahnutie_zapastia_a_predlaktia\" title=\"Pretiahnutie z\u00e1p\u00e4stia a predlaktia\">Pretiahnutie z\u00e1p\u00e4stia a predlaktia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Pretiahnutie_bedier_a_dolnej_polovice_tela\" title=\"Pretiahnutie bedier a dolnej polovice tela\">Pretiahnutie bedier a dolnej polovice tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Komplexne_natiahnutie_celeho_tela\" title=\"Komplexn\u00e9 natiahnutie cel\u00e9ho tela\">Komplexn\u00e9 natiahnutie cel\u00e9ho tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/dynamicky-strecing-sprievodca-mobilitou-pred-treningom-pre-lepsi-vykon\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako vyzer\u00e1 va\u0161e rozcvi\u010denie? P\u00e1r min\u00fat na p\u00e1se a r\u00fdchle pretiahnutie stehien? Ak \u00e1no, mo\u017eno prich\u00e1dzate o skryt\u00fa rezervu vo svojom v\u00fdkone a zbyto\u010dne riskujete zranenie. Statick\u00fd stre\u010ding pred tr\u00e9ningom je dnes u\u017e prekonan\u00fd koncept. Modern\u00fd pr\u00edstup, ktor\u00fd vyu\u017e\u00edvaj\u00fa t\u00ed najlep\u0161\u00ed \u0161portovci, sa naz\u00fdva mobilita.    <strong> Nejde o pas\u00edvne pre\u0165ahovanie, ale o akt\u00edvnu pr\u00edpravu k\u013abov a svalov na z\u00e1\u0165a\u017e. <\/strong>Po\u010fme sa pozrie\u0165, ako v\u00e1m t\u00fdchto p\u00e1r min\u00fat navy\u0161e m\u00f4\u017ee zlep\u0161i\u0165 cel\u00fd tr\u00e9ning.<\/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_strecing\"><\/span>\u010co je to dynamick\u00fd stre\u010ding?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozdiel od klasick\u00e9ho statick\u00e9ho pre\u0165ahovania, kde dr\u017e\u00edte jednu poz\u00edciu, sa dynamick\u00fd stre\u010ding zameriava na <strong>akt\u00edvny a kontrolovan\u00fd pohyb v plnom rozsahu k\u013abov<\/strong>. Nejde teda len o to, ako ve\u013emi sa dok\u00e1\u017eete pas\u00edvne pretiahnu\u0165, ale ako dobre viete svoje k\u013aby a svaly <strong>akt\u00edvne ovl\u00e1da\u0165<\/strong>. Pr\u00e1ve t\u00e1to schopnos\u0165 je k\u013e\u00fa\u010dom k lep\u0161iemu, silnej\u0161iemu a zdrav\u0161iemu 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\">Ak\u00fd je rozdiel medzi statick\u00fdm a dynamick\u00fdm stre\u010dingom? <strong><\/strong><\/h3>\n\n\n\n<p>Mnoho \u013eud\u00ed si statick\u00e9 a dynamick\u00e9 pre\u0165ahovanie zamie\u0148a, pritom ka\u017ed\u00fd m\u00e1 v tr\u00e9ningu svoje nezastupite\u013en\u00e9 miesto, ako ukazuje nasleduj\u00face porovnanie.<\/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\u010ding (Mobilita)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Statick\u00fd stre\u010ding<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kedy je vhodn\u00fd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pred tr\u00e9ningom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po tr\u00e9ningu, v d\u0148och vo\u013ena<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cie\u013e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aktiv\u00e1cia, pr\u00edprava na v\u00fdkon<\/td><td class=\"has-text-align-center\" data-align=\"center\">Upokojenie, zv\u00fd\u0161enie flexibility<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prevedenie<\/td><td class=\"has-text-align-center\" data-align=\"center\">Plynul\u00fd pohyb v plnom rozsahu<\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fddr\u017e v krajnej poz\u00edcii (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\u0161enie v\u00fdkonu, prevencia zranen\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Uvo\u013enenie svalov, regener\u00e1cia<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_benefitov_dynamickeho_strecingu_pred_treningom\"><\/span>5 benefitov dynamick\u00e9ho stre\u010dingu pred tr\u00e9ningom<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie nieko\u013ek\u00fdch min\u00fat dynamick\u00e9ho stre\u010dingu alebo mobility do va\u0161ej rutiny pred ka\u017ed\u00fdm tr\u00e9ningom prin\u00e1\u0161a rad v\u00fdhod, ktor\u00e9 sa prejavia <strong>nielen na va\u0161om v\u00fdkone, ale aj na dlhodobom 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. Zn\u00ed\u017eenie rizika zranenia <strong><\/strong><\/h3>\n\n\n\n<p>Dynamick\u00fd stre\u010ding zvy\u0161uje prietok krvi do svalov, prehrieva ich a pripravuje na z\u00e1\u0165a\u017e. Z\u00e1rove\u0148 aktivuje k\u013aby a podporuje produkciu synovi\u00e1lnej tekutiny, ktor\u00e1 funguje ako ich \u201cmazivo\u201d. T\u00fdmto sp\u00f4sobom <strong>priprav\u00edte svoje telo na z\u00e1\u0165a\u017e a v\u00fdrazne zn\u00ed\u017eite riziko poranenia svalov, \u0161liach alebo podvrtnutia.<\/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\u0161enie v\u00fdkonu pri tr\u00e9ningu <strong><\/strong><\/h3>\n\n\n\n<p>Lep\u0161ia mobilita znamen\u00e1 v\u00e4\u010d\u0161\u00ed a kvalitnej\u0161\u00ed rozsah pohybu. V praxi to poc\u00edtite okam\u017eite, <strong>v\u00e4\u010d\u0161\u00ed rozsah pohybu v \u010dlenku v\u00e1m napr\u00edklad umo\u017en\u00ed hlb\u0161\u00ed a stabilnej\u0161\u00ed drep<\/strong>. Uvo\u013enenej\u0161ie ramen\u00e1 a hrudn\u00e1 chrbtica zase zlep\u0161ia va\u0161u techniku pri tlakov\u00fdch cvikoch a pr\u00ed\u0165ahoch. V\u010faka tomu je cvik efekt\u00edvnej\u0161\u00ed a vy z neho vyta\u017e\u00edte maximum pre rast svalov a sily.    <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\u0161enie dr\u017eania tela a zmiernenie bolesti <strong><\/strong><\/h3>\n\n\n\n<p>Rad \u013eud\u00ed m\u00e1 skr\u00e1ten\u00e9 svaly a stuhnut\u00e9 telo v d\u00f4sledku sedav\u00e9ho sp\u00f4sobu \u017eivota. Pravideln\u00e1 mobilita pom\u00e1ha tieto dysbalancie napr\u00e1va\u0165 a uvo\u013e\u0148uje nap\u00e4tie v k\u013e\u00fa\u010dov\u00fdch oblastiach (ako s\u00fa bedr\u00e1 a ramen\u00e1). <strong>Prispieva tak k lep\u0161iemu dr\u017eaniu tela a zn\u00ed\u017eeniu chronick\u00fdch <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bolest\u00ed chrbta<\/strong><\/a><strong> \u010di ramien.<\/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. Aktiv\u00e1cia nervov\u00e9ho syst\u00e9mu a lep\u0161ie mind-muscle connection <strong><\/strong><\/h3>\n\n\n\n<p>Mobilita pom\u00f4\u017ee nachysta\u0165 na tr\u00e9ning nielen va\u0161e svaly, ale aj mozog. Kontrolovan\u00fdmi pohybmi prebud\u00edte svoj nervov\u00fd syst\u00e9m a zlep\u0161\u00edte propriocepciu, teda schopnos\u0165 vn\u00edma\u0165 polohu a pohyb vlastn\u00e9ho tela. V\u010faka tomu lep\u0161ie<strong> aktivujete spr\u00e1vne svaly po\u010das cviku a zlep\u0161\u00edte takzvan\u00e9 prepojenie svalov a mysle (mind-muscle connection)<\/strong>, \u010do je k\u013e\u00fa\u010dov\u00e9 pre techniku aj svalov\u00fd rast.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [4]<\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, pre\u010do je prepojenie medzi mozgom a svalmi tak\u00e9 d\u00f4le\u017eit\u00e9, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/mind-muscle-connection-skryta-zbran-siloveho-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mind-muscle connection: Skryt\u00e1 zbra\u0148 silov\u00e9ho tr\u00e9ningu.<\/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\">5. Ment\u00e1lna pr\u00edprava a naladenie na v\u00fdkon <strong><\/strong><\/h3>\n\n\n\n<p>Po dlhom dni v pr\u00e1ci m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 ment\u00e1lne prepn\u00fa\u0165 do re\u017eimu cvi\u010denia. Dynamick\u00fd stre\u010ding funguje ako prechodov\u00fd ritu\u00e1l. Vedom\u00e9 a kontrolovan\u00e9 pohyby v\u00e1s don\u00fatia s\u00fastredi\u0165 sa na vlastn\u00e9 telo a dych, \u010d\u00edm <strong>upokoj\u00edte myse\u013e a lep\u0161ie sa nalad\u00edte na nadch\u00e1dzaj\u00faci v\u00fdkon<\/strong>. Je to skvel\u00fd sp\u00f4sob, ako necha\u0165 starosti d\u0148a za dverami posil\u0148ovne.    <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=\"44974,51088,62743,62749,62755,86395\" ><\/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_treningom_Najlepsie_cviky_na_cele_telo\"><\/span>Mobilita pred tr\u00e9ningom: Najlep\u0161ie cviky na cel\u00e9 telo <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasleduj\u00face cviky sme pre lep\u0161iu preh\u013eadnos\u0165<strong> rozdelili pod\u013ea \u010dast\u00ed tela, na ktor\u00e9 sa prim\u00e1rne zameriavaj\u00fa.<\/strong> M\u00f4\u017eete si tak zostavi\u0165 vlastn\u00e9 rozcvi\u010denie presne pod\u013ea svojich potrieb alebo <a href=\"https:\/\/gymbeam.sk\/blog\/9-treningove-plany\/\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u00e9ningu<\/a>, ktor\u00fd v\u00e1s \u010dak\u00e1. Uveden\u00e9 cviky sa hodia aj ako<strong> rann\u00e9 rozcvi\u010denie<\/strong> <strong>alebo kedyko\u013evek po\u010das d\u0148a, <\/strong>ke\u010f chcete rozh\u00fdba\u0165 telo, napr\u00edklad po dlhom seden\u00ed.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eky na cvi\u010denie<\/a> sa v\u00e1m na nasleduj\u00face cviky bude hodi\u0165 <a href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\">penov\u00fd mas\u00e1\u017eny valec<\/a> s hladk\u00fdm povrchom a <a href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-crossbands-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dlh\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=\"Pretiahnutie_ramien_a_hornej_casti_chrbta\"><\/span>Pretiahnutie ramien a hornej \u010dasti chrbta<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cast\u00e1 <strong>boles\u0165 ramien, preskakovanie v k\u013abe alebo pocit stuhnutosti<\/strong> m\u00f4\u017eu v\u00fdrazne obmedzi\u0165 v\u00e1\u0161 tr\u00e9ning. Tieto cviky s\u00fa navrhnut\u00e9 pre <g id=\"gid_1\">zlep\u0161enie mobility ramien<\/g>, \u010do je k\u013e\u00fa\u010dov\u00e9 napr\u00edklad pre <g id=\"gid_2\">prevenciu zranen\u00ed rot\u00e1torovej man\u017eety a in\u00fdch \u0165a\u017ekost\u00ed s ramenami<\/g>. Zara\u010fte ich pred ka\u017ed\u00fdm tr\u00e9ningom hornej \u010dasti tela, obzvl\u00e1\u0161\u0165 ak v\u00e1s \u010dakaj\u00fa <strong>tlakov\u00e9 cviky alebo \u010fal\u0161ie <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cviky na ramen\u00e1<\/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. Pretiahnutie chrbta a ramien s penov\u00fdm valcom (Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na <a href=\"https:\/\/gymbeam.sk\/podlozka-pro-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a> a ruky polo\u017ete dla\u0148ami nadol na <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">penov\u00fd valec<\/a>, ktor\u00fd m\u00e1te pred sebou. Chrb\u00e1t dr\u017ete v neutr\u00e1lnej poz\u00edcii.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomaly rolujte valec vpred a z\u00e1rove\u0148 klesajte hrudn\u00edkom smerom k podlo\u017eke. Boky sa sna\u017ete udr\u017ea\u0165 \u010do najviac nad kolenami, aby ste maximalizovali pretiahnutie v hornej \u010dasti chrbta a ramien. V krajnej poz\u00edcii, kde c\u00edtite pr\u00edjemn\u00e9 pnutie v oblasti chrbta, na p\u00e1r v\u00fddychov a n\u00e1dychov vydr\u017ete a potom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165. Pod\u013ea potreby zopakujte.   <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pos\u00favanie bokov pr\u00edli\u0161 dozadu, gu\u013eatenie spodnej \u010dasti chrbta, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_4-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 ramen\u00e1 s penov\u00fdm valcom?\" class=\"wp-image-743432\" title=\"Ako pretiahnu\u0165 ramen\u00e1 s penov\u00fdm valcom?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rot\u00e1cia ramien s expanderom (Expander Shoulder Pass Throughs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami zhruba na \u0161\u00edrku ramien a spevnite stred tela. Uchopte <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-medium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">expander<\/a> \u0161irok\u00fdm nadhmatom, ruky zost\u00e1vaj\u00fa natiahnut\u00e9 a guma sa nach\u00e1dza pred bokmi. \u010c\u00edm \u0161ir\u0161\u00ed \u00fachop zvol\u00edte, t\u00fdm bude cvik jednoduch\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S plynul\u00fdm n\u00e1dychom a natiahnut\u00fdmi pa\u017eami zdv\u00edhajte expander v \u0161irokom obl\u00faku nahor, nad hlavu a za telo. Pohyb by mal by\u0165 pomal\u00fd a kontrolovan\u00fd. V zadnej poz\u00edcii na moment vydr\u017ete a potom sa s v\u00fddychom rovnakou cestou vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej polohy. \u00dachop m\u00f4\u017eete pod\u013ea potreby zu\u017eova\u0165 pre dosiahnutie v\u00e4\u010d\u0161ieho pretiahnutia.    <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kr\u010denie lak\u0165ov, pr\u00edli\u0161 \u00fazky \u00fachop, zdv\u00edhanie ramien k u\u0161iam, nadmern\u00e9 preh\u00fdbanie v chrbte, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_11-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 ramen\u00e1 s expanderom?\" class=\"wp-image-743439\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kr\u00fa\u017eenie s expanderom okolo hlavy (Expander Shoulder Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami zhruba na \u0161\u00edrku ramien a spevnite stred tela. Uchopte <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\">expander<\/a> \u0161irok\u00fdm nadhmatom (dlane smeruj\u00fa k telu) a dr\u017ete ho natiahnut\u00fdmi rukami pred sebou. <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Za\u010dnite plynul\u00fd pohyb tak, \u017ee jedna pa\u017ea st\u00fapa nahor a druh\u00e1 kles\u00e1 nadol. Pokra\u010dujte v kr\u00fa\u017eivom pohybe okolo hlavy a trupu, ako by ste sa sna\u017eili expanderom obkr\u00fa\u017ei\u0165 cel\u00e9 telo. Pa\u017ee sa neust\u00e1le striedaj\u00fa. Jedna prech\u00e1dza nad hlavou, zatia\u013e \u010do druh\u00e1 za chrbtom. Pohyb je plynul\u00fd a nepreru\u0161ovan\u00fd, po dokon\u010den\u00ed jedn\u00e9ho smeru sa plynule vracia sp\u00e4\u0165 a strieda ved\u00facu pa\u017eu. D\u00fdchajte plynule a nezadr\u017eujte dych.      <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> V\u00fdrazn\u00e9 kr\u010denie lak\u0165ov, pr\u00edli\u0161 r\u00fdchly a nekontrolovan\u00fd pohyb, nadmern\u00fd pohyb trupu namiesto izol\u00e1cie pohybu v ramen\u00e1ch, zdv\u00edhanie ramien k u\u0161iam.<\/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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_12-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 ramen\u00e1 s posil\u0148ovacou gumou?\" class=\"wp-image-743440\" title=\"Ako pretiahnu\u0165 ramen\u00e1 s posil\u0148ovacou gumou?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kr\u00fa\u017eenie ramien v k\u013eaku (Quadruped Shoulder Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na \u0161tyri, dlane umiestnite priamo pod ramen\u00e1 a kolen\u00e1 pod bedr\u00e1. <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Plynule d\u00fdchajte a za\u010dnite pomaly kr\u00fa\u017ei\u0165 ramenami na jednu stranu. Pohyb vych\u00e1dza iba z ramien a lopatiek s t\u00fdm, \u017ee sa budete postupne sna\u017ei\u0165 zvy\u0161ova\u0165 rozsah pohybu. Po dokon\u010den\u00ed s\u00e9rie na jednu stranu zme\u0148te smer kr\u00fa\u017eenia.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_15-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 ramen\u00e1 k\u013ea\u010dmo?\" class=\"wp-image-743442\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kr\u00fa\u017eenie ramien pri stene v k\u013eaku (Wall Arm Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si bokom k stene do poz\u00edcie v\u00fdpadu, noha vzdialenej\u0161ia od steny je vpredu. Trup je vzpriamen\u00fd a pa\u017ea bli\u017e\u0161ie k stene natiahnut\u00e1 pozd\u013a\u017e tela. Druh\u00fa dr\u017ete v predpa\u017een\u00ed.  <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S plynul\u00fdm v\u00fddychom za\u010dnite natiahnutou pa\u017eou, ktor\u00e1 je bli\u017e\u0161ie k stene, opisova\u0165 ve\u013ek\u00fd polkruh. Pohyb ve\u010fte \u010do najvy\u0161\u0161ie a \u010do naj\u010falej za telo, bez toho, aby ste sa v\u00fdrazne ot\u00e1\u010dali v trupe. Cie\u013eom je maximalizova\u0165 pohyb v ramennom k\u013abe. Potom sa s n\u00e1dychom plynule vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej polohy a pohyb opakujte. Po dokon\u010den\u00ed s\u00e9rie vyme\u0148te strany.    <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161 r\u00fdchly a \u0161vihov\u00fd pohyb, nadmern\u00e1 rot\u00e1cia trupu namiesto izolovan\u00e9ho pohybu v ramene, kr\u010denie lak\u0165a.<\/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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_17-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 ramen\u00e1 pri stene?\" class=\"wp-image-743444\" title=\"Ako pretiahnu\u0165 ramen\u00e1 pri stene?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pretiahnutie_hrudnika_a_chrbtice\"><\/span>Pretiahnutie hrudn\u00edka a chrbtice<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1pia v\u00e1s <strong>stuhnut\u00fd \u010di <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bo\u013eav\u00fd chrb\u00e1t<\/strong><\/a><strong> zo sedenia, boles\u0165 medzi lopatkami alebo zl\u00e9 dr\u017eanie tela?<\/strong> Tieto cviky s\u00fa zameran\u00e9 na <strong>uvo\u013enenie hrudnej chrbtice<\/strong> a zlep\u0161enie jej mobility. Spr\u00e1vna rot\u00e1cia trupu a otvoren\u00fd hrudn\u00edk s\u00fa k\u013e\u00fa\u010dov\u00e9 nielen pre zmiernenie bolesti chrbta, ale aj pre techniku cvikov, ako je <a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bench press<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>drep<\/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. Extenzia hrudn\u00edka cez penov\u00fd valec (Thoracic Extension Over Foam Roller)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">penov\u00fd valec<\/a> si umiestnite pod horn\u00fa \u010das\u0165 chrbta (zhruba do oblasti lopatiek), nohy pokr\u010dte v kolen\u00e1ch a chodidl\u00e1 nechajte celou plochou na zemi. Ruky si dajte v t\u00fdl, aby ste podporili hlavu a kr\u010dn\u00fa chrbticu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomaly zakl\u00e1\u0148ajte hlavu a horn\u00fa \u010das\u0165 trupu cez valec, k\u00fdm neuc\u00edtite pr\u00edjemn\u00e9 pretiahnutie v oblasti hrudn\u00edka a chrbta. V tejto poz\u00edcii m\u00f4\u017eete na p\u00e1r n\u00e1dychov a v\u00fddychov zotrva\u0165. S n\u00e1dychom sa plynule vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie. Pohyb opakujte pomaly a kontrolovane.   <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 preh\u00fdbanie v bedr\u00e1ch, zdv\u00edhanie sedac\u00edch svalov z podlo\u017eky, umiestnenie valca pr\u00edli\u0161 n\u00edzko (v oblasti bedier), nekontrolovan\u00fd a pr\u00edli\u0161 r\u00fdchly pohyb, nedostato\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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_7-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 hrudn\u00edk s valcom?\" class=\"wp-image-743435\" title=\"Ako pretiahnu\u0165 hrudn\u00edk s valcom?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ma\u010dka-krava (Cat-Cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na \u0161tyri, dlane umiestnite priamo pod ramen\u00e1 a kolen\u00e1 pod bedr\u00e1. Chrb\u00e1t dr\u017ete v neutr\u00e1lnej, rovnej poz\u00edcii a poh\u013ead smerujte k zemi. <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomaly vyhrbte cel\u00fd chrb\u00e1t smerom k stropu (poz\u00edcia ma\u010dky) a bradu pritiahnite k hrudn\u00edku. N\u00e1sledne sa s n\u00e1dychom plynule prehnite v chrbte smerom k podlahe (poz\u00edcia kravy) a poh\u013ead zdvihnite mierne vpred. Pohyb opakujte plynule a kontrolovane v rytme dychu.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly a trhan\u00fd pohyb, pohyb vych\u00e1dzaj\u00faci iba z bedrovej \u010dasti chrbta, zadr\u017eiavanie dychu.<\/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.sk\/blog\/wp-content\/uploads\/2025\/10\/Prayer-2.gif\" alt=\"Cvik ma\u010dka-krava\" class=\"wp-image-743429\" title=\"Cvik ma\u010dka-krava\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rot\u00e1cia trupu pri stene (Thoracic Wall Rotations)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si bokom k stene do poz\u00edcie v\u00fdpadu, noha \u010falej od steny je vpredu. Trup je vzpriamen\u00fd, pa\u017ee v predpa\u017een\u00ed a dlane smeruj\u00fa k sebe.   <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom za\u010dnite rotova\u0165 trup a pa\u017eu, ktor\u00e1 je \u010falej od steny. Pokr\u010dte ju v lakti a potom, \u010do ju dostanete za telo, op\u00e4\u0165 natiahnite tak, aby sa chrbtom ruky takmer dotkla steny za vami. S n\u00e1dychom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 a po dokon\u010den\u00ed s\u00e9rie vyme\u0148te strany.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly a \u0161vihov\u00fd pohyb, vyt\u00e1\u010danie bokov a kolien 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_18-ezgif.com-optimize.gif\" alt=\"Ako cvi\u010di\u0165 rot\u00e1cie trupu pri stene?\" class=\"wp-image-743445\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0160korpi\u00f3n (Scorpion Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na brucho, ruky rozpa\u017ete do str\u00e1n vo v\u00fd\u0161ke ramien, dla\u0148ami dole. Nohy s\u00fa natiahnut\u00e9. <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite jednu nohu, pokr\u010dte ju v kolene a plynul\u00fdm pohybom ju preneste cez telo. \u0160pi\u010dkou sa m\u00f4\u017eete \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Z\u00e1rove\u0148 sa sna\u017ete hrudn\u00edk udr\u017ea\u0165 na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eke<\/a>. Pohyb vych\u00e1dza z rot\u00e1cie v bedrovom k\u013abe a chrbtici. Na p\u00e1r sek\u00fand v pretiahnut\u00ed zotrvajte, potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 a cvik opakujte na druh\u00fa stranu.      <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly a \u0161vihov\u00fd pohyb, zdv\u00edhanie hrudn\u00edka z podlo\u017eky, nedostato\u010dn\u00fd rozsah pohybu, zadr\u017eiavanie dychu.<\/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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_14-ezgif.com-optimize.gif\" alt=\"Ako cvi\u010di\u0165 cvik \u0161korpi\u00f3n?\" class=\"wp-image-743441\" title=\"Ako cvi\u010di\u0165 cvik \u0161korpi\u00f3n?\"\/><\/figure>\n\n\n\n<p>\u010eal\u0161ie cviky na uvo\u013enenie hrudnej chrbtice n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 \u00fa\u010dinn\u00fdch cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice.<\/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=\"Pretiahnutie_zapastia_a_predlaktia\"><\/span>Pretiahnutie z\u00e1p\u00e4stia a predlaktia<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bo\u013eav\u00e9 \u010di stuhnut\u00e9 z\u00e1p\u00e4stia <\/strong>napr\u00edklad po dlhej pr\u00e1ci na po\u010d\u00edta\u010di alebo po\u010das cvi\u010denia, napr\u00edklad pri <a href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\">k\u013eukoch<\/a> alebo tlakoch nad hlavu, s\u00fa \u010dast\u00fdm probl\u00e9mom. Nasleduj\u00face cviky zlep\u0161ia <strong>mobilitu z\u00e1p\u00e4stia<\/strong> a sl\u00fa\u017eia ako skvel\u00e1 <strong>prevencia proti ich bolesti a pre\u0165a\u017eeniu<\/strong>. S\u00fa ide\u00e1lne pred ka\u017ed\u00fdm tr\u00e9ningom, kde sa opierate o ruky alebo dv\u00edhate \u0165a\u017ek\u00e9 v\u00e1hy. Rovnako tak sa hodia na uvo\u013enenie z\u00e1p\u00e4stia kedyko\u013evek po\u010das d\u0148a.   <\/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. Pretiahnutie z\u00e1p\u00e4stia s prstami od seba (Wrist Extension Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na \u0161tyri, dlane polo\u017ete na podlo\u017eku priamo pod ramen\u00e1 s prstami smeruj\u00facimi vpred. Lakte dr\u017ete vystret\u00e9. <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomaly pren\u00e1\u0161ajte v\u00e1hu dopredu s t\u00fdm, \u017ee sa sna\u017e\u00edte dlane udr\u017ea\u0165 celou plochou na zemi. Pohyb ve\u010fte len tak \u010faleko, k\u00fdm neuc\u00edtite pr\u00edjemn\u00e9 pretiahnutie v z\u00e1p\u00e4st\u00ed a predlakt\u00ed. S n\u00e1dychom sa plynule vr\u00e1\u0165te sp\u00e4\u0165 a pohyb opakujte.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdv\u00edhanie dlan\u00ed z podlo\u017eky, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_9-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 z\u00e1p\u00e4stie k\u013ea\u010dmo?\" class=\"wp-image-743437\" title=\"Ako pretiahnu\u0165 z\u00e1p\u00e4stie k\u013ea\u010dmo?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pretiahnutie z\u00e1p\u00e4stia s prstami k sebe (Reversed Grip Wrist Extension Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na \u0161tyri, ruky polo\u017ete na podlo\u017eku pribli\u017ene pod ramen\u00e1 chrbtami dlan\u00ed dole, prsty smeruj\u00fa k va\u0161im kolen\u00e1m. Lakte dr\u017ete vystret\u00e9. <\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomaly pren\u00e1\u0161ajte v\u00e1hu dozadu smerom k p\u00e4t\u00e1m, k\u00fdm neuc\u00edtite pr\u00edjemn\u00e9 pretiahnutie v z\u00e1p\u00e4st\u00ed a na hornej strane predlaktia. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a pohyb plynule opakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdv\u00edhanie chrbtov r\u00fak z podlo\u017eky, kr\u010denie lak\u0165ov, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_8-ezgif.com-optimize.gif\" alt=\"Ako pretiahnu\u0165 predlaktie k\u013ea\u010dmo?\" class=\"wp-image-743436\" title=\"Ako pretiahnu\u0165 predlaktie k\u013ea\u010dmo?\"\/><\/figure>\n\n\n\n<p>\u010eal\u0161ie cviky na pretiahnutie z\u00e1p\u00e4stia a predlaktia n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia\/#13_cviku_na_protazeni_zapesti_a_prstu\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako cvi\u010di\u0165 pri syndr\u00f3me karp\u00e1lneho tunela: 13 cvikov na pretiahnutie a uvo\u013enenie z\u00e1p\u00e4stia.<\/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=\"Pretiahnutie_bedier_a_dolnej_polovice_tela\"><\/span>Pretiahnutie bedier a dolnej polovice tela<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete kone\u010dne zvl\u00e1dnu\u0165 <strong>hlbok\u00fd a stabiln\u00fd drep?<\/strong> Tr\u00e1pia v\u00e1s <strong>stuhnut\u00e9 bedr\u00e1 zo sedenia, skr\u00e1ten\u00e9 hamstringy alebo obmedzen\u00e1 mobilita \u010dlenkov?<\/strong> T\u00e1to zostava je absol\u00fatnou nutnos\u0165ou pred ka\u017ed\u00fdm tr\u00e9ningom n\u00f4h. Pom\u00f4\u017ee v\u00e1m <strong>uvo\u013eni\u0165 bedr\u00e1, pretiahnu\u0165 hamstringy<\/strong> a pripravi\u0165 cel\u00e9 doln\u00e9 kon\u010datiny na maxim\u00e1lny v\u00fdkon pri <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" rel=\"noreferrer noopener\">drepoch, v\u00fdpadoch<\/a> aj <a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">m\u0155tvych \u0165ahoch<\/a>. Hod\u00ed sa v\u0161ak aj pred <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\">be\u017eeck\u00fdm tr\u00e9ningom<\/a>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rot\u00e1cia bedier v sede (90\/90 Hip Switch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a> a nohy polo\u017ete na stranu. Pokr\u010dte ich v kolen\u00e1ch tak, aby bol medzi l\u00fdtkami a zadnou stranou stehien pribli\u017ene uhol 90 stup\u0148ov. Obe kolen\u00e1 aj chodidl\u00e1 spo\u010d\u00edvaj\u00fa na zemi. Ruky si polo\u017ete za telo na podlo\u017eku ako oporu, chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed.<\/li>\n\n\n\n<li><strong>Vykonanie: <\/strong>S v\u00fddychom pomaly zdvihnite kolen\u00e1 z podlo\u017eky a presu\u0148te ich na druh\u00fa stranu. St\u00e1le dr\u017ete uhol 90 stup\u0148ov. Striedajte strany v pomalom a kontrolovanom tempe, aby ste c\u00edtili pr\u00e1cu v bedrov\u00fdch k\u013aboch. Ak chcete cvik s\u0165a\u017ei\u0165, vzpa\u017ete.   <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly a nekontrolovan\u00fd pohyb, zdv\u00edhanie bokov z podlo\u017eky, nedostato\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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_10-ezgif.com-optimize.gif\" alt=\"Ako natiahnu\u0165 bedr\u00e1 na zemi?\" class=\"wp-image-743438\" title=\"Ako natiahnu\u0165 bedr\u00e1 na zemi?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Natiahnutie hamstringov z hlbok\u00e9ho drepu (Squat to Stand)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Za\u010dnite v hlbokom drepe s chodidlami zhruba na \u0161\u00edrku ramien. Sna\u017ete sa udr\u017ea\u0165 p\u00e4ty celou plochou na podlo\u017eke, kolen\u00e1 smeruj\u00fa von a rukami sa pevne chy\u0165te za \u0161pi\u010dky top\u00e1nok. <\/li>\n\n\n\n<li><strong>Vykonanie:<\/strong> S v\u00fddychom za\u010dnite zdv\u00edha\u0165 boky smerom k stropu a narovn\u00e1va\u0165 nohy. Rukami sa st\u00e1le dr\u017ete \u0161pi\u010diek. Nohy nemusia by\u0165 \u00faplne prepnut\u00e9, d\u00f4le\u017eit\u00e9 je c\u00edti\u0165 natiahnutie v zadnej strane stehien. S n\u00e1dychom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 do hlbok\u00e9ho drepu. Cel\u00fd pohyb plynulo opakujte.    <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdv\u00edhanie p\u00e4t z podlo\u017eky v poz\u00edcii drepu, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_3-ezgif.com-optimize.gif\" alt=\"Ako natiahnu\u0165 bedr\u00e1 a hamstringy?\" class=\"wp-image-743431\" title=\"Ako natiahnu\u0165 bedr\u00e1 a hamstringy?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dynamick\u00e9 natiahnutie v streche (Downward Dog Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Z poz\u00edcie na v\u0161etk\u00fdch \u0161tyroch sa najprv dosta\u0148te do strechy. S v\u00fddychom preneste v\u00e1hu na horn\u00e9 kon\u010datiny, ktor\u00e9 s\u00fa natiahnut\u00e9 v lak\u0165och a dla\u0148ami pevne zapret\u00fdmi do podlo\u017eky. Zdv\u00edhajte boky k stropu a narovn\u00e1vajte doln\u00e9 kon\u010datiny. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed.    <\/li>\n\n\n\n<li><strong>Vykonanie:<\/strong> V poz\u00edcii strechy pokr\u010dte jednu nohu v kolene a zdvihnite jej p\u00e4tu z podlo\u017eky. Druh\u00fa nohu naopak prepnite v kolene a jej p\u00e4tu pritla\u010dte k podlo\u017eke. V natiahnut\u00ed p\u00e1r sek\u00fand vytrvajte a potom vystriedajte nohy. Pri natiahnut\u00ed by ste mali c\u00edti\u0165 pnutie na zadnej strane stehna a v l\u00fdtku.   <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pren\u00e1\u0161anie v\u00e1hy pr\u00edli\u0161 dopredu na ruky, gu\u013eatenie chrbta, pr\u00edli\u0161 r\u00fdchly pohyb bez prec\u00edtenia natiahnutia.<\/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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_6-ezgif.com-optimize.gif\" alt=\"Ako natiahnu\u0165 nohy v streche\" class=\"wp-image-743434\" title=\"Ako natiahnu\u0165 nohy v streche?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fdpady do str\u00e1n s v\u00fddr\u017eou (Side-to-Side Lateral Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa do \u0161irok\u00e9ho stoja rozkro\u010dn\u00e9ho, \u0161pi\u010dky smeruj\u00fa mierne von. Ruky dr\u017ete v bok alebo zopnut\u00e9 pred telom. <\/li>\n\n\n\n<li><strong>Vykonanie:<\/strong> S n\u00e1dychom preneste v\u00e1hu na jednu stranu, pokr\u010dte nohu v kolene a urobte bo\u010dn\u00fd v\u00fdpad. Druh\u00e1 noha zost\u00e1va natiahnut\u00e1 so zdvihnutou \u0161pi\u010dkou. Chrb\u00e1t sa sna\u017ete udr\u017ea\u0165 v prirodzenom zakriven\u00ed, p\u00e4tu na zemi a v tejto polohe nieko\u013eko sek\u00fand vydr\u017ete. S v\u00fddychom sa plynulo, bez \u00fapln\u00e9ho narovnania, presu\u0148te na druh\u00fa stranu a zase zara\u010fte kr\u00e1tku v\u00fddr\u017e. Pod\u013ea potreby \u010falej striedajte strany.    <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Gu\u013eatenie chrbta, zdv\u00edhanie p\u00e4ty zo zeme, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_16-ezgif.com-optimize.gif\" alt=\"Ako natiahnu\u0165 nohy vo v\u00fdpade?\" class=\"wp-image-743443\" title=\"Ako natiahnu\u0165 nohy vo v\u00fdpade?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Komplexne_natiahnutie_celeho_tela\"><\/span>Komplexn\u00e9 natiahnutie cel\u00e9ho tela<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te <strong>m\u00e1lo \u010dasu<\/strong> alebo sa chyst\u00e1te na<a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>full-body tr\u00e9ning<\/strong><\/a><strong>?<\/strong> Tieto komplexn\u00e9 cviky s\u00fa perfektnou vo\u013ebou pre <strong>efekt\u00edvnu rozcvi\u010dku na cel\u00e9 telo<\/strong>. Zapoja a prehrej\u00fa viac k\u013abov naraz, rozpr\u00fadia energiu a pripravia v\u00e1s na z\u00e1\u0165a\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 natiahnutie vo v\u00fdpade (World&#8217;s Greatest Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Urobte dlh\u00fd v\u00fdpad vpred jednou nohou. Zadn\u00e1 noha je natiahnut\u00e1. Obe dlane polo\u017ete na podlo\u017eku z vn\u00fatornej strany predn\u00e9ho chodidla.  <\/li>\n\n\n\n<li><strong>Vykonanie: <\/strong>S v\u00fddychom pokr\u010dte lake\u0165 ruky, ktor\u00e1 je bli\u017e\u0161ie k prednej nohe, a pribl\u00ed\u017ete ho \u010do najviac k podlo\u017eke. Chv\u00ed\u013eu v tejto poz\u00edcii vydr\u017ete a vn\u00edmajte natiahnutie v bedre. Potom sa s n\u00e1dychom narovnajte a rotujte trup na rovnak\u00fa stranu. Pa\u017eu zdvihnite smerom k stropu a poh\u013ead smerujte za \u0148ou. S v\u00fddychom sa vr\u00e1\u0165te dla\u0148ou na zem a cel\u00fd pohyb plynulo opakujte. Po dokon\u010den\u00ed s\u00e9rie vyme\u0148te nohy.     <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdv\u00edhanie p\u00e4ty prednej nohy z podlo\u017eky, gu\u013eatenie chrbta, rot\u00e1cia vych\u00e1dzaj\u00faca len z ramena.<\/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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_20-ezgif.com-optimize.gif\" alt=\"Cvik na natiahnutie cel\u00e9ho tela\" class=\"wp-image-743453\" title=\"Cvik na natiahnutie cel\u00e9ho tela\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hlbok\u00fd drep s rot\u00e1ciou (Deep Squat With Thoracic Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Za\u010dnite v hlbokom drepe s chodidlami o nie\u010do \u0161ir\u0161ie ako na \u0161\u00edrku ramien. Sna\u017ete sa udr\u017ea\u0165 p\u00e4ty celou plochou na podlo\u017eke a chrb\u00e1t v prirodzenom zakriven\u00ed. Lakte si zaprite o vn\u00fatorn\u00fa stranu kolien a dlane spojte pred hrudn\u00edkom.  <\/li>\n\n\n\n<li><strong>Vykonanie:<\/strong> S v\u00fddychom uvo\u013enite jednu ruku, natiahnite ju a rotujte za \u0148ou hrudn\u00edk smerom k stropu. Poh\u013ead smeruje za zdv\u00edhaj\u00facou sa rukou. S n\u00e1dychom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej poz\u00edcie a pohyb plynulo zopakujte na druh\u00fa stranu.  <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdv\u00edhanie p\u00e4t z podlo\u017eky, gu\u013eatenie chrbta, prepad\u00e1vanie kolien dovn\u00fatra, pr\u00edli\u0161 r\u00fdchly 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.sk\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_2-ezgif.com-optimize.gif\" alt=\"Ako natiahnu\u0165 bedr\u00e1 v drepe? \" class=\"wp-image-743430\" title=\"Ako natiahnu\u0165 bedr\u00e1 v drepe? \"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161ajte aj \u010fal\u0161ie cviky pod\u013ea na\u0161ich \u010dl\u00e1nkov na natiahnutie a uvo\u013enenie \u010fal\u0161\u00edch \u010dast\u00ed tela. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cel\u00e9 telo uvo\u013en\u00edte pomocou mas\u00e1\u017eneho valca. Ako na to, sa dozviete v \u010dl\u00e1nku  <a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom. <\/strong><\/a><\/li>\n\n\n\n<li>M\u00e1te probl\u00e9my s kolenami? V tom pr\u00edpade sa v\u00e1m bud\u00fa hodi\u0165 rady a cviky z \u010dl\u00e1nku  <a href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami? 7 vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt. <\/strong><\/a><\/li>\n\n\n\n<li>Oz\u00fdva sa v\u00e1m z k\u013abov \u010dasto chrumkanie, lupanie a in\u00e9 zvuky? Ak v\u00e1s zauj\u00edma, \u010do m\u00f4\u017ee by\u0165 ich pr\u00ed\u010dinou, pre\u010d\u00edtajte si \u010dl\u00e1nok<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-praskanie-bolest-kolena\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chrumkanie alebo praskanie k\u013abov: Be\u017en\u00fd jav, alebo varovanie pred probl\u00e9mom?<\/a><\/strong> <\/li>\n\n\n\n<li>Najlep\u0161ie cviky na natiahnutie chrbta n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta.<\/strong><\/a><\/li>\n\n\n\n<li>S pocitmi stuhnutosti v hornej \u010dasti chrbtice v\u00e1m pom\u00f4\u017eu cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 \u00fa\u010dinn\u00fdch cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te sedav\u00e9 zamestnanie, ocen\u00edte rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 tipov, ako vyzrie\u0165 na boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li>Na uvo\u013enenie svalov najm\u00e4 po tr\u00e9ningu sa hod\u00ed aj mas\u00e1\u017ena pi\u0161to\u013e. V\u0161etko, \u010do o nej potrebujete vedie\u0165, n\u00e1jdete v \u010dl\u00e1nku  <a href=\"https:\/\/gymbeam.sk\/blog\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako pou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e? 12 z\u00e1kladn\u00fdch techn\u00edk na cel\u00e9 telo. <\/strong><\/a><\/li>\n\n\n\n<li>O tom, ako si napl\u00e1nova\u0165 cel\u00e9 tr\u00e9ningy, sa viac dozviete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mobilita pred tr\u00e9ningom nie je len nutn\u00e9 zlo alebo straten\u00fd \u010das, ale <strong>jedna z najm\u00fadrej\u0161\u00edch invest\u00edci\u00ed, ktor\u00fa m\u00f4\u017eete pre svoje telo urobi\u0165.<\/strong> T\u00fdchto p\u00e1r min\u00fat v\u00e1m pom\u00f4\u017ee nielen zn\u00ed\u017ei\u0165 riziko zranenia, ale aj odomkn\u00fa\u0165 lep\u0161\u00ed rozsah pohybu, aktivova\u0165 spr\u00e1vne svaly a vo v\u00fdsledku zdv\u00edha\u0165 \u0165a\u017e\u0161ie v\u00e1hy aj cvi\u010di\u0165 efekt\u00edvnej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte robi\u0165 v\u0161etky uveden\u00e9 cviky. Vyberte si 3\u20135 z nich, ktor\u00e9 cie\u013ea na partie nadch\u00e1dzaj\u00faceho tr\u00e9ningu, a vytvorte si z nich svoj <strong>kr\u00e1tky, ale efekt\u00edvny predtr\u00e9ningov\u00fd ritu\u00e1l<\/strong>.  <\/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\u00edtite sa pred tr\u00e9ningom stuhnut\u00ed a v\u00e1\u0161 rozsah pohybu v\u00e1s limituje vo v\u00fdkone? V tomto \u010dl\u00e1nku sa dozviete, pre\u010do je mobilita k\u013e\u00fa\u010dov\u00e1, a n\u00e1jdete 17 najlep\u0161\u00edch cvikov, ktor\u00e9 v\u00e1s perfektne pripravia na ak\u00fako\u013evek z\u00e1\u0165a\u017e. <\/p>\n","protected":false},"author":129,"featured_media":743693,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6157,6114,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-743690","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-s-vlastnou-vahou","9":"tag-strecing","10":"tag-zdravie","11":"tag-zdravy-zivotny-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\u010ding: Sprievodca mobilitou pred tr\u00e9ningom pre lep\u0161\u00ed v\u00fdkon - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete zlep\u0161i\u0165 mobilitu a pred\u00eds\u0165 zraneniu? 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