[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.cyclura.cz\/jak-spravne-provadet-zakladni-cviky-v-posilovne\/#Article","mainEntityOfPage":"https:\/\/www.cyclura.cz\/jak-spravne-provadet-zakladni-cviky-v-posilovne\/","headline":"Jak spr\u00e1vn\u011b prov\u00e1d\u011bt z\u00e1kladn\u00ed cviky v posilovn\u011b","name":"Jak spr\u00e1vn\u011b prov\u00e1d\u011bt z\u00e1kladn\u00ed cviky v posilovn\u011b","description":"Tento \u010dl\u00e1nek pat\u0159\u00ed \u00fapln\u00fdm za\u010d\u00e1te\u010dn\u00edk\u016fm. Pokud za\u010d\u00edn\u00e1te chodit do posilovny a chcete nabrat svalovou hmotu, mus\u00edte hned od za\u010d\u00e1tku cviky prov\u00e1d\u011bt spr\u00e1vn\u011b. Nejen, \u017ee svaly porostou rychleji, ale za\u017eijete si spr\u00e1vn\u00e9 pohybov\u00e9 stereotypy, kter\u00e9...","datePublished":"2025-12-01","dateModified":"2025-12-01","author":{"@type":"Person","@id":"https:\/\/www.cyclura.cz\/author\/#Person","name":"cyclura.cz\n","url":"https:\/\/www.cyclura.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e6cbe5510d042e6a0b15162e198f2fd22eed76a4b5a1734d2174c652daccabc?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e6cbe5510d042e6a0b15162e198f2fd22eed76a4b5a1734d2174c652daccabc?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"cyclura.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.cyclura.cz\/wp-content\/uploads\/img_a340800_w2628_t1553684029.jpg","url":"https:\/\/www.cyclura.cz\/wp-content\/uploads\/img_a340800_w2628_t1553684029.jpg","height":0,"width":0},"url":"https:\/\/www.cyclura.cz\/jak-spravne-provadet-zakladni-cviky-v-posilovne\/","wordCount":447,"articleBody":"Tento \u010dl\u00e1nek pat\u0159\u00ed \u00fapln\u00fdm za\u010d\u00e1te\u010dn\u00edk\u016fm. Pokud za\u010d\u00edn\u00e1te chodit do posilovny a chcete nabrat svalovou hmotu, mus\u00edte hned od za\u010d\u00e1tku cviky prov\u00e1d\u011bt spr\u00e1vn\u011b. Nejen, \u017ee svaly porostou rychleji, ale za\u017eijete si spr\u00e1vn\u00e9 pohybov\u00e9 stereotypy, kter\u00e9 v\u00e1s budou prov\u00e1zet cel\u00fd \u017eivot, a p\u0159edejdete tak i zran\u011bn\u00edm.\tZ\u00e1kladn\u00ed svalov\u00e9 skupinyMezi nej\u010dast\u011bj\u0161\u00ed c\u00edle mlad\u00fdch nad\u0161enc\u016f pat\u0159\u00ed p\u0159edev\u0161\u00edm rozvoj svalov\u00e9 hmoty a s\u00edly horn\u00ed poloviny t\u011bla. Zde se zam\u011b\u0159uj\u00ed na m. biceps brachii \u2013 dvouhlav\u00fd sval pa\u017en\u00ed (p\u0159edn\u00ed strana pa\u017ee), m triceps bracii \u2013 trojhlav\u00fd sval pa\u017en\u00ed (zadn\u00ed strana pa\u017ee). D\u00e1le se sna\u017e\u00ed o rozvoj prsn\u00edch sval\u016f. Nicm\u00e9n\u011b je zapot\u0159eb\u00ed si uv\u011bdomit v\u00a0po\u010d\u00e1tc\u00edch toto \u2013 rozv\u00edjet mus\u00edme i ostatn\u00ed svalstvo! Bez siln\u00e9ho b\u0159icha, zad a mezilopatkov\u00fdch sval\u016f nem\u00e1me \u0161anci do budoucna navy\u0161ovat v\u00e1hy a svaly dostate\u010dn\u011b zat\u00ed\u017eit!Soust\u0159edit se mus\u00edme na rozv\u00edjen\u00ed \u0161irok\u00e9ho svalu z\u00e1dov\u00e9ho, b\u0159i\u0161n\u00edch sval\u016f, sval\u016f ramen.V\u00a0doln\u00ed polovin\u011b t\u011bla v\u00e9vod\u00ed posilov\u00e1n\u00ed \u010dty\u0159hlav\u00e9ho svalu stehenn\u00edho (m. quadriceps femoris). Neopom\u00edjejte v\u0161ak tak\u00e9 procvi\u010dovat zadn\u00ed stranu stehen \u010di l\u00fdtka a h\u00fd\u017e\u010fov\u00e9 svaly.\tNejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed chyby u z\u00e1kladn\u00edch cvik\u016fBicepsov\u00fd zdvih Nej\u010dast\u011bj\u0161\u00ed chybou je z\u00e1klon p\u0159i aktivn\u00ed f\u00e1zi. T\u011blo mus\u00ed b\u00fdt zpevn\u011bn\u00e9 a sval t\u00edm p\u00e1dem pracuje co nejv\u00edce izolovan\u011b. Nepom\u00e1hejte si p\u0159edhazov\u00e1n\u00ed, zakl\u00e1n\u011bn\u00edm apod. Hroz\u00ed zran\u011bn\u00ed zad \u010di vaz\u016f v\u00a0lokti. Vynechte z\u00a0pohybu i trap\u00e9zov\u00e9 svaly!TricepsP\u0159i posilov\u00e1n\u00ed triceps\u016f doch\u00e1z\u00ed \u010dasto u nezku\u0161en\u00fdch k\u00a0tzv. zamyk\u00e1n\u00ed kloub\u016f, tj. \u00fapln\u00e9 extenzi v\u00a0lokti, co\u017e vede k\u00a0\u00faraz\u016fm \u0161lach.Mrtv\u00fd tahCvik na rozvoj z\u00e1dov\u00e9ho svalstva je jedn\u00edm z\u00a0nejnebezpe\u010dn\u011bj\u0161\u00edch, co se t\u00fdk\u00e1 \u0161patn\u00e9 techniky a jej\u00edch d\u016fsledk\u016f. Nezvedejte hned velk\u00e9 v\u00e1hy. Za\u010dn\u011bte na men\u0161\u00edch a pilujte techniku. Soust\u0159edit se mus\u00edte p\u0159edev\u0161\u00edm na to, abyste neproh\u00fdbali z\u00e1da! V\u00a0horn\u00ed f\u00e1zi cviku se nezakl\u00e1n\u011bjte. \u010cinku ze zem\u011b nezvedejte pouze pohybem zad, ale za\u010dn\u011bte z\u00a0pod\u0159epu.D\u0159ep s\u00a0velkou \u010dinkouTady si pohl\u00eddejte p\u0159edev\u0161\u00edm postaven\u00ed kolen v\u00a0doln\u00ed f\u00e1zi cviku. Ta mus\u00ed sm\u011b\u0159ovat p\u0159ed va\u0161e \u0161pi\u010dky. Postaven\u00ed chodidel by z\u00e1rove\u0148 m\u011blo b\u00fdt paraleln\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        5\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak spr\u00e1vn\u011b prov\u00e1d\u011bt z\u00e1kladn\u00ed cviky v posilovn\u011b","item":"https:\/\/www.cyclura.cz\/jak-spravne-provadet-zakladni-cviky-v-posilovne\/#breadcrumbitem"}]}]