{"id":754779,"date":"2022-04-27T13:35:00","date_gmt":"2022-04-27T11:35:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/"},"modified":"2026-04-24T08:08:54","modified_gmt":"2026-04-24T06:08:54","slug":"list-of-best-back-exercises","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/list-of-best-back-exercises\/","title":{"rendered":"9 Beste oefeningen voor uw rug."},"content":{"rendered":"\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>9<\/strong> nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na z\u00e1da pat\u0159\u00ed <strong>mrtv\u00fd tah, p\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu, shyby nadhmatem, stahov\u00e1n\u00ed horn\u00ed kladky a p\u0159\u00edtahy jednoru\u010dky na lavici.<\/strong> Komplexn\u00ed tr\u00e9nink zad posiluje sval trap\u00e9zov\u00fd (<em>m. trapezius<\/em>), \u0161irok\u00fd sval z\u00e1dov\u00fd (<em>m. latissimus dorsi<\/em>) a mezilopatkov\u00e9 svaly. Cviky jsou vhodn\u00e9 pro <strong>za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9<\/strong> a na jejich proveden\u00ed sta\u010d\u00ed osa s kotou\u010di, jednoru\u010dky, hrazda a stroj na stahov\u00e1n\u00ed kladky.<\/p>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci vol\u00ed <strong>2\u20133<\/strong> cviky ve <strong>3<\/strong> pracovn\u00edch s\u00e9ri\u00edch po <strong>8\u201312<\/strong> opakov\u00e1n\u00edch p\u0159i z\u00e1t\u011b\u017ei <strong>60\u201375 % 1RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed),<strong> <\/strong>pokro\u010dil\u00ed n\u00e1ro\u010dnost zvy\u0161uj\u00ed p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee nebo volbou n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty cviku. Tr\u00e9nink zad za\u0159a\u010fte <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> samostatn\u011b nebo v kombinaci s jinou svalovou parti\u00ed, p\u0159i\u010dem\u017e regenerace sval\u016f trv\u00e1 pr\u016fm\u011brn\u011b <strong>24\u201372 hodin<\/strong>. Siln\u00e9 z\u00e1dov\u00e9 svaly jsou oporou p\u00e1te\u0159e, zlep\u0161uj\u00ed dr\u017een\u00ed t\u011bla a pom\u00e1haj\u00ed \u0159e\u0161it bolesti zad. Buduj\u00ed tak\u00e9 trup do tvaru V a u \u017een opticky zu\u017euj\u00ed pas.<\/p>\n<\/div><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Z\u00e1da pat\u0159\u00ed mezi partie, na kter\u00e9 se v tr\u00e9ninku \u010dasto zapom\u00edn\u00e1. \u0158ada lid\u00ed se v\u00edce zam\u011b\u0159uje na posilov\u00e1n\u00ed pa\u017e\u00ed nebo hrudn\u00edku a sval\u016fm zad nev\u011bnuje a\u017e takovou pozornost. To je \u0161koda, proto\u017ee tato \u010d\u00e1st t\u011bla m\u00e1 d\u00edky sv\u00e9 velikosti zna\u010dn\u00fd vliv na vzhled a symetrii postavy. Spr\u00e1vn\u011b zvolen\u00e9 cviky jsou nav\u00edc \u010dast\u00fdm \u0159e\u0161en\u00edm bolesti a jin\u00fdch pot\u00ed\u017e\u00ed se z\u00e1dy. <strong>D\u00e1le<\/strong> <strong>pom\u00e1haj\u00ed vybudovat trup do tvaru \u201cV\u201d,<\/strong> po kter\u00e9m tou\u017e\u00ed nejen z\u00e1vodn\u00edci v kulturistice, ale tak\u00e9 b\u011b\u017en\u00ed n\u00e1v\u0161t\u011bvn\u00edci posiloven. Ocen\u00ed je rovn\u011b\u017e \u017eeny. T\u011bm mohou <strong>vypracovan\u00e1 z\u00e1da opticky z\u00fa\u017eit pas,<\/strong> co\u017e pak p\u0159isp\u00edv\u00e1 k vysn\u011bn\u00e9 figu\u0159e ve tvaru p\u0159es\u00fdpac\u00edch hodin. Siln\u00e9 z\u00e1dov\u00e9 svaly jsou tak\u00e9 oporou p\u00e1te\u0159e, d\u00edky \u010demu\u017e podporuj\u00ed spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro tr\u00e9nink zad plat\u00ed stejn\u00e1 pravidla, jako je to v p\u0159\u00edpad\u011b jin\u00fdch parti\u00ed. P\u0159ed jeho za\u010d\u00e1tkem nezapome\u0148te na zah\u0159\u00e1t\u00ed a rozh\u00fdb\u00e1n\u00ed sval\u016f, kter\u00e9 pom\u016f\u017ee s jejich p\u0159\u00edpravou na z\u00e1t\u011b\u017e. D\u00edky tomu se tak\u00e9 chr\u00e1n\u00edte p\u0159ed zran\u011bn\u00edm. P\u0159eci jenom p\u0159ij\u00edt do posilovny a rovnou j\u00edt zkou\u0161et maxim\u00e1lku na mrtv\u00fd tah nen\u00ed ten nejzdrav\u011bj\u0161\u00ed p\u0159\u00edstup. Stejn\u011b tak m\u00e1 svou posloupnost pokroku i samotn\u00fd cvik. <strong>Nejprve se proto nau\u010dte spr\u00e1vnou techniku a a\u017e pot\u00e9 zvy\u0161ujte z\u00e1t\u011b\u017e.<\/strong> Jen tak z\u00edsk\u00e1te ty nejlep\u0161\u00ed v\u00fdsledky. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Z p\u0159edstaven\u00fdch cvik\u016f si jednodu\u0161e m\u016f\u017eete vytvo\u0159it tr\u00e9nink zad v posilovn\u011b. Pro za\u010d\u00e1tek si sta\u010d\u00ed vybrat zhruba 2\u20133 cviky, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed <strong>8\u201312 opakov\u00e1n\u00ed<\/strong> v s\u00e9rii. Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148 <strong>60\u201375 % 1RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed). Tr\u00e9nink zad pak za\u0159ad\u00edte samostatn\u011b nebo v kombinaci s jinou parti\u00ed, ide\u00e1ln\u011b <strong>2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci tak pl\u00e1nujte i sv\u016fj tr\u00e9nink a po\u010det jednotek v t\u00fddnu na konkr\u00e9tn\u00ed svalovou partii.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1\u20133] <\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg\" alt=\"Nejlep&#x161;&#xED; cviky na z&#xE1;da\" class=\"wp-image-354112\" style=\"width:843px;height:562px\" title=\"Nejlep&#x161;&#xED; cviky na z&#xE1;da\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na z\u00e1da a mezilopatkov\u00e9 svaly<strong><\/strong><\/h2>\n\n<p>Na proveden\u00ed t\u011bchto cvik\u016f v\u00e1m bude sta\u010dit b\u011b\u017en\u00e9 vybaven\u00ed posilovny, jako je <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastaviteln\u00e1 lavice<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osa<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/hrazda-na-strop-multi-grip-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrazda<\/a> a stroj na stahov\u00e1n\u00ed kladky. <strong>V\u0161echny tyto cviky jsou pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9, <\/strong>kte\u0159\u00ed si mohou upravit z\u00e1t\u011b\u017e a zp\u016fsob proveden\u00ed dle sv\u00e9 tr\u00e9novanosti. Pak je u\u017e na v\u00e1s, jak v tr\u00e9ninku zkombinujete z\u00e1kladn\u00ed cviky s jejich lehce odli\u0161n\u00fdmi variantami. Pomoc\u00ed nich komplexn\u011b procvi\u010d\u00edte ty nejv\u011bt\u0161\u00ed z\u00e1dov\u00e9 svaly, jako je sval trap\u00e9zov\u00fd <em>(m. trapezius) <\/em>nebo \u0161irok\u00fd sval z\u00e1dov\u00fd<em> (m. latissimus dorsi)<\/em> a tak\u00e9 mezilopatkov\u00e9 svaly. D\u00edky tomu z\u00edsk\u00e1te dokonale vypracovan\u00e1 z\u00e1da.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">1. Mrtv\u00fd tah (Deadlift)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Osu uchoptenadhmatem na \u0161\u00ed\u0159ku va\u0161ich ramen. Kolena jsou m\u00edrn\u011b pokr\u010den\u00e1, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Aktivujte st\u0159ed t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pomoc\u00ed aktivace sval\u016f doln\u00edch kon\u010detin a zad plynule zvedn\u011bte \u010dinku ze zem\u011b a\u017e do narovn\u00e1n\u00ed kolen a trupu. Dr\u00e1ha \u010dinky vede t\u011bsn\u011b p\u0159ed nohama. Pot\u00e9 s n\u00e1dechem kontrolovan\u011b spou\u0161t\u011bjte \u010dinku na zem a n\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech,nevhodn\u00e1 z\u00e1t\u011b\u017e, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, p\u0159edkl\u00e1n\u011bn\u00ed nebo zakl\u00e1n\u011bn\u00ed hlavy.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/11-Klasicky-mrtvy-tah_2.gif\" alt=\"Jak cvi&#x10D;it mrtv&#xFD; tah?\" class=\"wp-image-354068\" title=\"Jak cvi&#x10D;it mrtv&#xFD; tah?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. Mrtv\u00fd tah s jednoru\u010dkami \u010di kettlebelly (Double Dumbbell\/Kettlebell Deadlift)<\/h4>\n\n<p>M\u00edsto osy m\u016f\u017eete pou\u017e\u00edt tak\u00e9 dv\u011b jednoru\u010dky. Chytn\u011bte je nadhmatem a zvedejte t\u011bsn\u011b p\u0159ed nohama. Stejn\u011b tak jsou vhodn\u00e9 kettlebelly, kter\u00e9 postav\u00edte na vn\u011bj\u0161\u00ed stranu chodidel. Zvedejte je pak pod\u00e9l bo\u010dn\u00ed strany nohou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/h4>\n\n<p>Sumo mrtv\u00fd tah v\u00e1m umo\u017en\u00ed v\u00edce zapojit h\u00fd\u017e\u010fov\u00e9 svaly a vnit\u0159n\u00ed stranu stehen. K ose se postavte s chodidly na \u0161\u00ed\u0159i v\u011bt\u0161\u00ed, ne\u017e je rozp\u011bt\u00ed va\u0161ich ramen. \u0160pi\u010dky nohou m\u00ed\u0159\u00ed od sebe. \u00dachop je p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i bok\u016f nebo o n\u011bco u\u017e\u0161\u00ed. D\u00e1le se stejn\u011b jako u klasick\u00e9ho mrtv\u00e9ho tahu soust\u0159e\u010fte na aktivn\u00ed st\u0159ed t\u011bla a udr\u017een\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">3. Mrtv\u00fd tah s hex trap osou (Trap Bar Deadlift)<\/h4>\n\n<p>Tak\u00e9 m\u016f\u017eete vyzkou\u0161et mrtv\u00fd tah s hexagon\u00e1ln\u00ed trap osou. Tu ocen\u00edte zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee m\u00e1te pot\u00ed\u017ee se spodn\u00ed \u010d\u00e1st\u00ed zad. P\u0159i jej\u00edm vyu\u017eit\u00ed se toti\u017e v\u00edce zapojuj\u00ed nohy. Postav\u00edte se do st\u0159edu hexagonu, uchop\u00edte dr\u017eadla na obou stran\u00e1ch a d\u00e1le cvi\u010d\u00edte stejn\u011b jako u b\u011b\u017en\u00e9ho mrtv\u00e9ho tahu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,36322,48829,67360,86389,86401\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">2. P\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu nadhmatem (Barbell Bent Over Row)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a lehce pokr\u010dte kolena. M\u00edrn\u011b se p\u0159edklo\u0148te s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Uchopte \u010dinku nadhmatem na \u0161\u00ed\u0159ku va\u0161ich ramen a zvedn\u011bte ji do v\u00fd\u0161e ke kolen\u016fm. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce sval\u016f zad p\u0159it\u00e1hn\u011bte \u010dinku k bok\u016fm. Pot\u00e9 ji kontrolovan\u011b vra\u0165te zp\u011bt ke kolen\u016fm a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed zad, narovn\u00e1n\u00ed kolen, nedostate\u010dn\u00fd p\u0159edklon trupu, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2022\/04\/01-Pritahovani-osy-v-predklonu-nadmatem.gif\" alt=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; osy v p&#x159;edklonu na z&#xE1;da?\" class=\"wp-image-353956\" title=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; osy v p&#x159;edklonu na z&#xE1;da?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku: <strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. P\u0159itahov\u00e1n\u00ed jednoru\u010dek nebo kettlebell\u016f v p\u0159edklonu (Dumbbell\/Kettlebell Bent Over Row)<\/h4>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici velkou \u010dinku, m\u016f\u017eete na tento cvik vyu\u017e\u00edt tak\u00e9 2 <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky <\/a>nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Uchopte je rovn\u011b\u017e nadhmatem a p\u0159itahujte sm\u011brem k pasu. Pozice t\u011bla je stejn\u00e1 jako p\u0159i cvi\u010den\u00ed s osou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">3. P\u0159itahov\u00e1n\u00ed kladky v sed\u011b (Seated Cable Row)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na lavici \u010delem ke spodn\u00ed kladce. Chodidla polo\u017ete na platformu na opa\u010dn\u00e9m konci lavice. Kolena jsou m\u00edrn\u011b pokr\u010den\u00e1, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Ob\u011bma rukama uchopte p\u0159ipojen\u00fd adapt\u00e9r s tvarem do p\u00edsmene V s dr\u017eadly na obou konc\u00edch. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce z\u00e1dov\u00fdch sval\u016f p\u0159it\u00e1hn\u011bte adapt\u00e9r k b\u0159ichu. Lokty sm\u011b\u0159uj\u00ed vzad a v kone\u010dn\u00e9 f\u00e1zi p\u0159it\u00e1hn\u011bte lopatky k sob\u011b. V t\u00e9to pozici m\u016f\u017eete 1\u20132 sekundy setrvat. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed a zakl\u00e1n\u011bn\u00ed zad, kulacen\u00ed zad, vytahov\u00e1n\u00ed ramen k u\u0161\u00edm, nedostate\u010dn\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/02-Pritahovani-kladky-v-sede.gif\" alt=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; kladky v sed&#x11B;?\" class=\"wp-image-353970\" title=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; kladky v sed&#x11B;?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku: <strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. P\u0159itahov\u00e1n\u00ed kladky v sed\u011b s \u0161irok\u00fdm \u00fachopem (Wide Grip Seated Cable Row)<\/h4>\n\n<p>Na kladku si m\u016f\u017eete p\u0159ipnout tak\u00e9 rovnou ty\u010d, kter\u00e1 v\u00e1m umo\u017en\u00ed \u0161ir\u0161\u00ed \u00fachop. D\u00edky tomu v\u00edce zapoj\u00edte svaly pa\u017e\u00ed a trap\u00e9zy. Jinak cvi\u010dte stejn\u00fdm zp\u016fsobem. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. P\u0159itahov\u00e1n\u00ed kladky v sed\u011b jednou rukou (Single Arm Seated Cable Row)<\/h4>\n\n<p>P\u0159i pou\u017eit\u00ed jednoru\u010dn\u00edho adapt\u00e9ru m\u016f\u017eete procvi\u010dit ka\u017edou stranu zad zvl\u00e1\u0161\u0165. To v\u00e1m pom\u016f\u017ee se l\u00e9pe soust\u0159edit na spr\u00e1vn\u00e9 zapojen\u00ed z\u00e1dov\u00fdch sval\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">4. Shyby nadhmatem (Wide Grip Pull Ups)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se nadhmatem na hrazdu s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen<strong>. <\/strong>Aktivujte st\u0159ed t\u011bla a lopatky st\u00e1hn\u011bte k sob\u011b. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte svaly zad i pa\u017e\u00ed a za\u010dn\u011bte se kontrolovan\u011b p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, s n\u00e1dechem se za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou a nadm\u011brn\u00fd z\u00e1klon.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/03-Shyby-nadhmatem-siroky-uchop.gif\" alt=\"Jak cvi&#x10D;it shyby nadhmatem?\" class=\"wp-image-353984\" title=\"Jak cvi&#x10D;it shyby nadhmatem?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku: <strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. Shyby nadhmatem s expanderem (Resistance Band Assisted Pull Ups)<\/h4>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee zat\u00edm nezvl\u00e1d\u00e1te shyby nadhmatem bez dopomoci, m\u016f\u017eete vyu\u017e\u00edt dlouh\u00fd <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expander<\/a>. \u010c\u00edm v\u011bt\u0161\u00ed odpor bude m\u00edt, t\u00edm v\u00e1s v\u00edce nadnese a cvik bude snadn\u011bj\u0161\u00ed. Expander p\u0159ipevn\u011bte na hrazdu a pot\u00e9 se do n\u011bj jednou nebo ob\u011bma nohama zav\u011bste. N\u00e1sledn\u011b cvi\u010dte stejn\u00fdm zp\u016fsobem, jako je pops\u00e1no v\u00fd\u0161e. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. Shyby nadhmatem na stroji (Machine Assisted Pull Ups)<\/h4>\n\n<p>V n\u011bkter\u00fdch posilovn\u00e1ch m\u016f\u017eete vyu\u017e\u00edt tak\u00e9 stroj na shyby, na kter\u00e9m si nastav\u00edte protiv\u00e1hu. Ta v\u00e1s bude nadleh\u010dovat, d\u00edky \u010demu\u017e bude cvik snadn\u011bj\u0161\u00ed. Jedn\u00e1 se o ide\u00e1ln\u00ed startovn\u00ed pozici pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed zat\u00edm nezvl\u00e1daj\u00ed ani shyb s expanderem. P\u0159i pravideln\u00e9m cvi\u010den\u00ed by si ale m\u011bli sni\u017eovat protiv\u00e1hu na stroji, aby u nich doch\u00e1zelo k r\u016fstu s\u00edly. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">3. Shyby nadhmatem se z\u00e1t\u011b\u017e\u00ed (Weighted Pull Ups)<\/h4>\n\n<p>Cvik si m\u016f\u017eete zt\u00ed\u017eit pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" class=\"ek-link\"><strong>z\u00e1t\u011b\u017eov\u00e9 vesty<\/strong><\/a> \u010di z\u00e1va\u017e\u00ed, kter\u00e9 si vlo\u017e\u00edte mezi kolena nebo p\u0159ipnete na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/opasek-na-zavazi-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>opasek<\/strong><\/a>. Na ten si m\u016f\u017eete p\u0159ipevnit kotou\u010d nebo kettlebell.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">5. Stahov\u00e1n\u00ed horn\u00ed kladky nadhmatem (Wide Grip Pulldown)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se \u010delem k horn\u00ed kladce. Chodidla jsou celou plochou na podlo\u017ece, z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Vzpa\u017ete a nadhmatem uchopte ty\u010d, kter\u00e1 je p\u0159ipojena na kladku. \u00dachop je o n\u011bco \u0161ir\u0161\u00ed, ne\u017e je rozp\u011bt\u00ed va\u0161ich ramen.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace sval\u016f zad st\u00e1hn\u011bte ty\u010d za krk. V krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed nebo zakl\u00e1n\u011bn\u00ed zad, \u0161vihov\u00fd pohyb. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/04-Stahovani-horni-kladky-s-sirokym-uchopem-nadhmatem-za-hlavu.gif\" alt=\"Jak cvi&#x10D;it stahov&#xE1;n&#xED; horn&#xED; kladky?\" class=\"wp-image-353998\" title=\"Jak cvi&#x10D;it stahov&#xE1;n&#xED; horn&#xED; kladky?\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">6. Stahov\u00e1n\u00ed horn\u00ed kladky podhmatem (Reverse Grip Pulldown)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se \u010delem k horn\u00ed kladce. Chodidla jsou celou plochou na podlo\u017ece, z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a m\u00edrn\u00e9m z\u00e1klonu. Vzpa\u017ete a podhmatem uchopte ty\u010d, kter\u00e1 je p\u0159ipojena na kladku. \u00dachop je u\u017e\u0161\u00ed ne\u017e vzd\u00e1lenost va\u0161ich ramen.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace sval\u016f zad a pa\u017e\u00ed st\u00e1hn\u011bte ty\u010d sm\u011brem k hrudn\u00edku. V krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed nebo zakl\u00e1n\u011bn\u00ed zad, \u0161vihov\u00fd pohyb. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/05-Stahovani-horni-kladky-s-uzkym-uchopem-podhmatem-pred-hlavou.gif\" alt=\"Jak cvi&#x10D;it stahov&#xE1;n&#xED; horn&#xED; kladky podhmatem?\" class=\"wp-image-354012\" title=\"Jak cvi&#x10D;it stahov&#xE1;n&#xED; horn&#xED; kladky podhmatem?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. Stahov\u00e1n\u00ed horn\u00ed kladky nadhmatem jednou rukou (Single Arm Reverse Grip Pulldown)<\/h4>\n\n<p>Na kladku p\u0159ipn\u011bte D adapt\u00e9r a uchopte ho jednou rukou nadhmatem. Pot\u00e9 jej stahujte k rameni. Nejd\u0159\u00edve odcvi\u010dte s\u00e9rii jednou rukou a pot\u00e9 druhou. Takto m\u016f\u017eete procvi\u010dit ka\u017edou stranu zad zvl\u00e1\u0161\u0165 a v\u00edce se soust\u0159edit na spr\u00e1vn\u00e9 zapojen\u00ed sval\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">7. P\u0159\u00edtahy jednoru\u010dek na lavici (Dumbbell Incline Bench Row)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na lavici, kter\u00e1 je zvednut\u00e1 do \u00fahlu 30\u201345 stup\u0148\u016f tak, abyste m\u011bli hrudn\u00edk na horn\u00ed \u010d\u00e1sti z\u00e1dov\u00e9 op\u011brky. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena jsou sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed. Uchopte jednoru\u010dky, p\u0159edpa\u017ete s nata\u017een\u00fdma rukama a aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace sval\u016f zad p\u0159it\u00e1hn\u011bte jednoru\u010dky sm\u011brem k pasu. Lokty sm\u011b\u0159uj\u00ed od t\u011bla a v krajn\u00ed pozici st\u00e1hn\u011bte k sob\u011b lopatky. V t\u00e9to f\u00e1zi m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>\u0160vihov\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/06-Pritahy-jednorucek-na-lavici.gif\" alt=\"Jak cvi&#x10D;it p&#x159;&#xED;tahy jednoru&#x10D;ek na lavici?\" class=\"wp-image-354026\" title=\"Jak cvi&#x10D;it p&#x159;&#xED;tahy jednoru&#x10D;ek na lavici?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. P\u0159\u00edtahy kettlebell\u016f na lavici (Kettlebell Incline Bench Row)<\/h4>\n\n<p>Jednoru\u010dky m\u016f\u017eete u tohoto cviku nahradit tak\u00e9 dv\u011bma kettlebelly. Jinak cvi\u010dte stejn\u00fdm zp\u016fsobem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. P\u0159\u00edtahy osy na lavici (Barbell Incline Bench Row)<\/h4>\n\n<p>M\u00edsto jednoru\u010dek m\u016f\u017eete v t\u00e9to pozici p\u0159itahovat tak\u00e9 dlouhou osu. U toho ale po\u010d\u00edtejte s men\u0161\u00edm rozsahem pohybu a zapojen\u00edm sval\u016f zad. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">8. P\u0159\u00edtahy jednoru\u010dky v kle\u010de na lavici (One Arm Dumbbell Row)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Pravou nohou si klekn\u011bte na vodorovnou lavici, p\u0159edklo\u0148te se a pravou nata\u017eenou rukou se op\u0159ete. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Levou rukou uchopte jednoru\u010dku. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159it\u00e1hn\u011bte jednoru\u010dku sm\u011brem k pasu. Loket sm\u011b\u0159uje vzh\u016fru a z\u00e1da se sna\u017ete po celou dobu cviku dr\u017eet ve stabiln\u00ed poloze. V krajn\u00ed pozici m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte. Nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb, kulacen\u00ed zad.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/07-Pritahy-jednorucky-v-klece-lavici-zboku.gif\" alt=\"Jak cvi&#x10D;it p&#x159;&#xED;tahy jednoru&#x10D;ky na lavici?\" class=\"wp-image-354040\" title=\"Jak cvi&#x10D;it p&#x159;&#xED;tahy jednoru&#x10D;ky na lavici?\"\/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n<h4 class=\"wp-block-heading\">1. P\u0159\u00edtahy kettlebellu v kle\u010de na lavici (One Arm Kettlebell Row)<\/h4>\n\n<p>Jednoru\u010dku m\u016f\u017eete u tohoto cviku nahradit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>. Jinak cvi\u010dte stejn\u00fdm zp\u016fsobem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. P\u0159\u00edtahy kettlebellu v p\u0159edklonu s pokr\u010den\u00fdma nohama (Gorilla Row) <\/h4>\n\n<p>Na tento cvik nepot\u0159ebujete lavici a sta\u010dit v\u00e1m budou 2 kettlebelly. Postavte se s chodidly na \u0161\u00ed\u0159i v\u011bt\u0161\u00ed, ne\u017e je vzd\u00e1lenost va\u0161ich ramen. Ketllebelly um\u00edst\u011bte pod sebe mezi va\u0161e chodidla. Pokr\u010dte kolena a p\u0159edklo\u0148te se s t\u00edm, \u017ee zachov\u00e1te p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Uchopte oba kettlebelly a s v\u00fddechem je st\u0159\u00eddav\u011b p\u0159itahujte sm\u011brem k pasu. Pokr\u010den\u00fd loket m\u00ed\u0159\u00ed ke stropu. V horn\u00ed f\u00e1zi m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">9. Stahov\u00e1n\u00ed horn\u00ed kladky (Standing Cable Pullover)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se \u010delem ke kladce s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i bok\u016f. M\u00edrn\u011b pokr\u010dte kolena a lehce se p\u0159edklo\u0148te se zachov\u00e1n\u00edm p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad. Hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena jsou sta\u017een\u00e1 dol\u016f. Uchopte rovnou ty\u010d p\u0159ipojenou ke kladce nadhmatem na \u0161\u00ed\u0159i ramen a aktivujte st\u0159ed t\u011bla. Nata\u017een\u00e9 ruce jsou v p\u0159edpa\u017een\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce sval\u016f zadst\u00e1hn\u011bte ty\u010d ke stehn\u016fm. P\u0159i tom se zam\u011b\u0159te na kontrakci \u0161irok\u00e9ho sval\u016f z\u00e1dov\u00e9ho a sta\u017een\u00ed lopatek k sob\u011b. Tak\u00e9 se soust\u0159e\u010fte na udr\u017een\u00ed aktivovan\u00e9ho st\u0159edu t\u011bla. V krajn\u00ed pozici m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, \u0161vihov\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nadm\u011brn\u00fd nebo nedostate\u010dn\u00fd p\u0159edklon. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/10-Stahovani-horni-kladky-s-logom-GFB.gif\" alt=\"Jak cvi&#x10D;it stahov&#xE1;n&#xED; horn&#xED; kladky na z&#xE1;da?\" class=\"wp-image-354054\" title=\"Jak cvi&#x10D;it stahov&#xE1;n&#xED; horn&#xED; kladky na z&#xE1;da?\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Kam d\u00e1l? <strong><\/strong><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te cviky na z\u00e1da, kter\u00e9 zvl\u00e1dnete i doma, najdete je v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" 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 na z\u00e1da, kter\u00e9 v\u00e1m pomohou p\u0159i bolesti zad.<\/strong><\/a> <\/li>\n\n\n\n<li>S uvoln\u011bn\u00edm a prota\u017een\u00edm ztuhl\u00fdch z\u00e1dov\u00fdch sval\u016f v\u00e1m pomohou zdravotn\u00ed cviky na z\u00e1da z na\u0161eho \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" 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>V p\u0159\u00edpad\u011b, \u017ee hled\u00e1te tak\u00e9 \u00fa\u010dinn\u00e9 cviky na rozvoj prsn\u00edch sval\u016f, najdete je v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud si chcete do tr\u00e9ninku p\u0159idat osv\u011bd\u010den\u00e9 cviky na triceps, najdete je v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch cvik\u016f na triceps. <\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b napl\u00e1novat tr\u00e9nink? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete dozv\u011bd\u011bt v\u00edce o ide\u00e1ln\u00edm po\u010dtu opakov\u00e1n\u00ed cviku podle va\u0161eho c\u00edle, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/strong><\/a><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\"><strong>.<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Co si z toho vz\u00edt?<strong><\/strong><\/h2>\n\n<p>Siln\u00e9 a vypracovan\u00e9 svaly zad vypadaj\u00ed skv\u011ble a z\u00e1rove\u0148 zlep\u0161uj\u00ed dr\u017een\u00ed t\u011bla na tr\u00e9ninku a tak\u00e9 p\u0159i ka\u017edodenn\u00edch aktivit\u00e1ch.<strong> \u00da\u010dinn\u00e9 cviky na z\u00e1da by tak nem\u011bly chyb\u011bt v \u017e\u00e1dn\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu. <\/strong>P\u0159idejte do n\u011bj t\u0159eba p\u0159\u00edtahy osy v p\u0159edklonu, stahov\u00e1n\u00ed horn\u00ed kladky, klasick\u00e9 mrtv\u00e9 tahy nebo vyzkou\u0161ejte dal\u0161\u00ed varianty uveden\u00e9 v \u010dl\u00e1nku. Mezi efektivn\u00ed cviky pat\u0159\u00ed tak\u00e9 <strong>p\u0159\u00edtahy T-osy nebo hyperextenze<\/strong>. Tyto cviky v\u00e1m pomohou s komplexn\u00edm zes\u00edlen\u00edm a r\u016fstem z\u00e1dov\u00fdch sval\u016f. Pro nejlep\u0161\u00ed v\u00fdsledky ale nezapom\u00ednejte db\u00e1t na spr\u00e1vnou techniku a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b. Tr\u00e9nink zad odcvi\u010dte 2\u20133kr\u00e1t t\u00fddn\u011b. Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink zad.<\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hoe kunt u uw rug versterken? Probeer deze 9 oefeningen en hun variaties, gebruikmakend van verschillende trainingsaccessoires voor een complexe groei van uw rugspieren.<\/p>\n","protected":false},"author":129,"featured_media":780494,"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":[14046],"tags":[14051,14048,14049,14052],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754779","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-exercises-and-workouts-nl","8":"tag-exercises-nl","9":"tag-muscle-mass-growth-nl","10":"tag-strength-workout-nl","11":"tag-workout-nl","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>9 Beste oefeningen voor uw rug. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De beste oefeningen om uw rugspieren te vergroten, zowel in kracht als volume. Ideaal voor training in de sportschool om een prachtig gebeeldhouwd rug te bereiken.\" \/>\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\/list-of-best-back-exercises\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Beste oefeningen voor uw rug. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"De beste oefeningen om uw rugspieren te vergroten, zowel in kracht als volume. 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