{"id":1080,"date":"2026-04-20T09:11:47","date_gmt":"2026-04-20T09:11:47","guid":{"rendered":"https:\/\/svetkulturistiky.cz\/?p=1080"},"modified":"2026-04-05T09:19:54","modified_gmt":"2026-04-05T09:19:54","slug":"jak-roztahnout-kridla-tajemstvi-extremni-sirky-zad","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2026\/04\/20\/jak-roztahnout-kridla-tajemstvi-extremni-sirky-zad\/","title":{"rendered":"JAK ROZT\u00c1HNOUT K\u0158\u00cdDLA: TAJEMSTV\u00cd EXTR\u00c9MN\u00cd \u0160\u00cd\u0158KY ZAD"},"content":{"rendered":"

Z\u00e1dov\u00fdm sval\u016fm se v\u011bt\u0161inou nedost\u00e1v\u00e1 tolik pozornosti a obdivu jako jin\u00fdm parti\u00edm. Na \u017eeb\u0159\u00ed\u010dku atraktivity v\u011bt\u0161inou v\u00edt\u011bz\u00ed bicepsy a hrudn\u00edk, p\u0159itom jsou z\u00e1da rozs\u00e1hlou a nep\u0159ehl\u00e9dnutelnou svalovou skupinou. Kdy\u017e se pod\u00edv\u00e1\u0161 na n\u011bjak\u00e9ho sportovce zezadu a vid\u00ed\u0161 mohutn\u00e9 trap\u00e9zy + dokonale rozvinut\u00fd \u0161irok\u00fd sval z\u00e1dov\u00fd, je ti hned jasn\u00e9, \u017ee nejde o \u017e\u00e1dn\u00e9ho za\u010d\u00e1te\u010dn\u00edka. Jestli chce\u0161, aby byl i na tvoji postavu takov\u00fd pohled, pokra\u010duj ve \u010dten\u00ed. M\u00e1me pro tebe n\u011bkolik opravdu skv\u011bl\u00fdch tip\u016f, jak na \u0161\u00ed\u0159ce z\u00e1dov\u00fdch sval\u016f efektivn\u011b zapracovat. <\/strong><\/h4>\n
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    UBER Z\u00c1T\u011a\u017d A ZAM\u011a\u0158 SE NA PROVEDEN\u00cd <\/strong><\/h2>\n<\/li>\n<\/ol>\n

    \u0158ekn\u011bme si zcela na rovinu, \u017ee technika proveden\u00ed cvik\u016f b\u00fdv\u00e1 v\u011bt\u0161inou o n\u011bco hor\u0161\u00ed, ne\u017e si mysl\u00ed\u0161. A taky by se dalo zapracovat na propojen\u00ed mezi svalem a mysl\u00ed. Dotklo se t\u011b to? M\u00e1\u0161 na jazyku n\u011bco na svou obhajobu? Tak trochu p\u0159ibrzdi a p\u0159i p\u0159\u00ed\u0161t\u00edm tr\u00e9ninku omrkni svou techniku, nech ego v\u00a0\u0161atn\u011b a p\u0159iznej si, \u017ee na tom n\u011bco bude.<\/p>\n

    Tak jak? P\u0159ipraven\u00fd to vz\u00edt za spr\u00e1vn\u00fd konec? OK, jdeme na to. Nejd\u0159\u00edv kvalitn\u00ed rozcvi\u010den\u00ed, a\u0165 jsou svaly p\u0159ipraven\u00e9. A pak p\u0159ijde zm\u011bna. M\u00edsto progresivn\u00edho navy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee po ka\u017ed\u00e9 s\u00e9rii, si nech nastavenou z\u00e1t\u011b\u017e, se kterou jsi jel posledn\u00ed zah\u0159\u00edvac\u00ed s\u00e9rii. A te\u010f se po\u0159\u00e1dn\u011b soust\u0159e\u010f na techniku proveden\u00ed cviku. Sna\u017e se, aby byla co nejlep\u0161\u00ed, dbej na proc\u00edt\u011bn\u00ed a prota\u017een\u00ed \u0161irok\u00e9ho svalu z\u00e1dov\u00e9ho v\u00a0pr\u016fb\u011bhu negativn\u00ed f\u00e1ze pohybu a pak se zam\u011b\u0159 na dosa\u017een\u00ed co nejsiln\u011bj\u0161\u00ed kontrakce na z\u00e1v\u011br f\u00e1ze pozitivn\u00ed. Zpomal proveden\u00ed cviku. Te\u010f v\u016fbec nejde o to prov\u00e9st dan\u00fd po\u010det opakov\u00e1n\u00ed s\u00a0vysokou z\u00e1t\u011b\u017e\u00ed, m\u016f\u017ee\u0161 se naprosto v\u00a0klidu soust\u0159edit na zvl\u00e1dnut\u00ed pohybu a proc\u00edt\u011bn\u00ed pr\u00e1ce sval\u016f. V\u011b\u0159, \u017ee nebude\u0161 takov\u00e9ho p\u0159\u00edstupu litovat ani minutu, i kdy\u017e t\u011b na za\u010d\u00e1tku na\u0161tvalo, \u017ee po tob\u011b chceme, abys cvi\u010dil s\u00a0takovou d\u011btskou v\u00e1hou. Nav\u00edc sta\u010d\u00ed jeden takov\u00fd tr\u00e9nink za p\u011bt nebo \u0161est t\u00fddn\u016f. Prost\u011b si opr\u00e1\u0161\u00ed\u0161 a p\u0159ipomene\u0161 z\u00e1kladn\u00ed pravidla proveden\u00ed cviku a pos\u00edl\u00ed\u0161 propojen\u00ed mezi svalem a mysl\u00ed. Prosp\u011bje to ka\u017ed\u00e9mu. V\u0161ichni toti\u017e m\u00e1me tendenci postupem \u010dasu sklouz\u00e1vat k\u00a0nejr\u016fzn\u011bj\u0161\u00edm zlozvyk\u016fm a ulevovat si.<\/p>\n

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      ZA\u0158A\u010e PULLOVERY<\/strong><\/h2>\n<\/li>\n<\/ol>\n

      Kdy\u017e se zept\u00e1\u0161 \u0161ampion\u016f, jejich\u017e z\u00e1da pat\u0159ila \u010di pat\u0159\u00ed k\u00a0tomu nejlep\u0161\u00edmu, co m\u016f\u017ee profi kulturistika nab\u00eddnout, jak\u00e9 za\u0159azuj\u00ed cviky, naraz\u00ed\u0161 i na takov\u00e9, kter\u00e9 t\u011b p\u0159ekvap\u00ed. T\u0159eba Dorian Yates s\u00e1zel v\u00a0tr\u00e9ninku zad na p\u0159\u00edtahy s\u00a0velkou \u010dinkou podhmatem, na stahov\u00e1n\u00ed kladky \u00fazk\u00fdm \u00fachopem podhmatem a taky na pullovery. Ty prov\u00e1d\u011bl hlavn\u011b na stroji a sna\u017eil se jimi p\u0159edvy\u010derpat \u0161irok\u00fd sval z\u00e1dov\u00fd. Ne v\u0161ichni asi maj\u00ed p\u0159\u00edstup k\u00a0takov\u00e9mu p\u0159\u00edstroji. Pak se nab\u00edz\u00ed zhruba dv\u011b mo\u017enosti. M\u016f\u017ee\u0161 za\u0159adit pullovery s\u00a0jednoru\u010dkou nebo s\u00a0kladkou. Vzhledem k\u00a0tomu, \u017ee kladky umo\u017en\u00ed udr\u017een\u00ed konstantn\u00ed tenze ve svalech, bude v\u00a0mnoha ohledech lep\u0161\u00ed volbou. Tak\u017ee si na horn\u00ed kladku upevni rovnou ty\u010d a vyzkou\u0161ej cvik ve dvou variant\u00e1ch. P\u0159i t\u00e9 prvn\u00ed se p\u0159edklon\u00ed\u0161 v\u00a0pase a ka\u017ed\u00e9 opakov\u00e1n\u00ed za\u010dne\u0161 ve f\u00e1zi, kdy je \u0161irok\u00fd sval z\u00e1dov\u00fd v\u00a0prota\u017een\u00ed poloze, tzn. ruce skoro nad hlavou. Odcvi\u010d takhle osm a\u017e deset opakov\u00e1n\u00ed. Sna\u017e se nezapojovat tricepsy. V\u00a0tom nejv\u00edc pom\u016f\u017ee, kdy\u017e bude\u0161 m\u00edt ruce m\u00edrn\u011b pokr\u010den\u00e9 v\u00a0loktech. Opakov\u00e1n\u00ed prov\u00e1d\u011bj z\u00a0f\u00e1ze pln\u00e9ho nata\u017een\u00ed sval\u016f zhruba ve v\u011bt\u0161\u00ed polovin\u011b dr\u00e1hy pohybu sm\u011brem k\u00a0pln\u00e9 kontrakci. Pak se narovnej a stejn\u00fd po\u010det opakov\u00e1n\u00ed odcvi\u010d v\u00a0t\u00e9 doln\u00ed f\u00e1zi pohybu, tzn. pohyb bude kon\u010dit s\u00a0rukama u horn\u00ed partie stehen, kdy dojde k\u00a0siln\u00e9 kontrakci. Po t\u0159ech nebo \u010dty\u0159ech s\u00e9ri\u00edch takov\u00e9ho cvi\u010den\u00ed budou z\u00e1dov\u00e9 svaly vy\u010derpan\u00e9 a kvalitn\u011b napumpovan\u00e9. P\u0159itom nedojde k\u00a0p\u0159ed\u010dasn\u00e9 \u00fanav\u011b biceps\u016f, tak\u017ee ty ti klidn\u011b pomohou v\u00a0dal\u0161\u00edm tr\u00e9ninku.<\/p>\n

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        M\u011a\u0147 \u00daHEL ZAT\u00cd\u017dEN\u00cd SVAL\u016e, \u0160\u00cd\u0158KU \u00daCHOPU I POZICI RUKOU<\/strong><\/h2>\n<\/li>\n<\/ol>\n

        Z\u00e1da jsou velkou a zna\u010dn\u011b komplexn\u00ed svalovou strukturou, nejde zdaleka jen o \u0161irok\u00fd sval z\u00e1dov\u00fd, jsou tu tak\u00e9 trap\u00e9zy, svaly rombick\u00e9, teres major a minor, infraspinatus a vzp\u0159imova\u010de. Mo\u017en\u00e1 plat\u00ed, \u017ee kvalitn\u00ed rozvoj nohou zajist\u00ed samotn\u00e9 d\u0159epy, ale na z\u00e1da pot\u0159ebuje\u0161 aspo\u0148 t\u0159i a\u017e \u010dty\u0159i r\u016fzn\u00e9 cviky. T\u00edm sp\u00ed\u0161 plat\u00ed, \u017ee hodn\u011b z\u00edsk\u00e1\u0161, kdy\u017e bude\u0161 m\u011bnit polohu rukou, \u0161\u00ed\u0159ku \u00fachopu a \u00fahel, pod n\u00edm\u017e jsou svaly zat\u00ed\u017eeny. Ur\u010dit\u011b d\u00e1v\u00e1 smysl do tr\u00e9ninku za\u0159adit n\u011bjak\u00e9 vertik\u00e1ln\u00ed tahov\u00e9 cviky, tzn. shyby nebo stahov\u00e1n\u00ed kladky. A i u nich m\u016f\u017ee\u0161 m\u011bnit polohu dlan\u00ed na ty\u010di, posunout je bl\u00ed\u017e k\u00a0sob\u011b nebo naopak odd\u00e1lit, m\u016f\u017ee\u0161 cvi\u010dit nadhmatem i podhmatem, p\u0159\u00edpadn\u011b zkusit \u00fachop neutr\u00e1ln\u00ed, kdy dlan\u011b sm\u011b\u0159uj\u00ed k\u00a0sob\u011b. Vhodn\u00e9 i i cviky na b\u00e1zi horizont\u00e1ln\u00edch tah\u016f, tzn. nejr\u016fzn\u011bj\u0161\u00ed p\u0159\u00edtahy s\u00a0velkou \u010dinkou \u010di jednoru\u010dkami, s\u00a0T osou, kladkou nebo na p\u0159\u00edstroj\u00edch. V\u00a0jednom tr\u00e9ninku samoz\u0159ejm\u011b nemus\u00ed b\u00fdt obsa\u017eeny v\u0161echny zm\u00edn\u011bn\u00e9 varianty, m\u016f\u017ee\u0161 je r\u016fzn\u011b st\u0159\u00eddat v\u017edy po p\u00e1r t\u00fddnech. Tak\u017ee zvl\u00e1dne\u0161 \u010dty\u0159i nebo p\u011bt tr\u00e9nink\u016f, v\u00a0nich\u017e bude zastoupeno stahov\u00e1n\u00ed kladky klasicky \u0161irok\u00fdm \u00fachopem nadhmatem, pak ho prost\u0159\u00edd\u00e1\u0161 za variantu podhmatem a potom p\u0159ejde\u0161 s\u00a0\u00fazk\u00e9mu \u00fachopu na D-\u00fachytu. P\u0159\u00edtahy s\u00a0velkou \u010dinkou mohou b\u00fdt po p\u00e1r t\u00fddnech nahrazeny p\u0159\u00edtahy s\u00a0jednoru\u010dkami nebo T osou. Je ti jasn\u00e9, co t\u00edm m\u00e1me na mysli? Z\u00e1da pot\u0159ebuj\u00ed zm\u011bnu a variabilitu, zejm\u00e9na pokud je u\u017e roky procvi\u010duje\u0161 skoro po\u0159\u00e1d stejn\u011b.<\/p>\n

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          NA PO\u0158AD\u00cd CVIK\u016e Z\u00c1LE\u017d\u00cd<\/strong><\/h2>\n<\/li>\n<\/ol>\n

          P\u0159ekvapiv\u011b hodn\u011b sportovc\u016f vol\u00ed v\u00a0tr\u00e9nink zad \u0161patn\u00e9 po\u0159ad\u00ed cvik\u016f. Za\u010dnou stahov\u00e1n\u00edm kladky, p\u0159idaj\u00ed dv\u011b nebo t\u0159i varianty p\u0159\u00edtah\u016f a mo\u017en\u00e1 tam n\u011bkam vlo\u017e\u00ed zdv\u00edh\u00e1n\u00ed ramen. Jen\u017ee \u00fapln\u011b zapomenou na to, \u017ee jak tr\u00e9nink pokra\u010duje, sportovec ztr\u00e1c\u00ed schopnost dob\u0159e ovl\u00e1dat volnou z\u00e1t\u011b\u017e. Sil ub\u00fdv\u00e1 a energie taky miz\u00ed. Proto bys m\u011bl na za\u010d\u00e1tek tr\u00e9ninku za\u0159azovat t\u011b\u017ek\u00e9 cviky s\u00a0vy\u0161\u0161\u00ed v\u00e1hou, tzn. p\u0159\u00edtahy s\u00a0velkou \u010dinkou a mrtv\u00e9 tahy. Teprve pak by m\u011bly p\u0159ij\u00edt na \u0159adu stroje a kladky. Na nich pak v\u00a0pohod\u011b zvl\u00e1dne\u0161 pom\u011brn\u011b slu\u0161nou z\u00e1t\u011b\u017e, proto\u017ee si nemus\u00ed\u0161 d\u011blat starosti s\u00a0udr\u017een\u00edm rovnov\u00e1hy, dr\u00e1ha pohybu je dan\u00e1. Kdy\u017e ale tr\u00e9nink odstartuje\u0161 cvi\u010den\u00edm na stroji nebo s\u00a0kladkou a pak p\u0159ejde\u0161 k\u00a0voln\u00fdm \u010dink\u00e1m, riskuje\u0161 zran\u011bn\u00ed zp\u016fsoben\u00e9 nedostate\u010dnou technikou. Tak si pamatuj, \u017ee velk\u00e1 \u010dinka a jednoru\u010dky maj\u00ed p\u0159ednost!<\/p>\n

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            NIKDY NEZVY\u0160UJ V\u00c1HU NA \u00daKOR TECHNIKY<\/strong><\/h2>\n<\/li>\n<\/ol>\n

            Princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed m\u00e1 v\u00a0kulturistice st\u00e1le svoje slovo. Bez n\u011bj by si \u017e\u00e1dn\u00fd borec na krk medaili nepov\u011bsil. Pokud maj\u00ed svaly s\u00edlit a r\u016fst, je pot\u0159eba zvy\u0161ovat pou\u017eitou z\u00e1t\u011b\u017e nebo navy\u0161ovat po\u010det opakov\u00e1n\u00ed. \u00dapln\u011b stejn\u011b d\u016fle\u017eit\u00e9 ale taky je, abys nenavy\u0161oval v\u00e1hu na \u00fakor proveden\u00ed cviku. Kdy\u017e za\u010dne\u0161 fl\u00e1kat techniku, stra\u0161n\u011b snadno sklouzne\u0161 k\u00a0tomu, \u017ee si sice p\u0159ihod\u00ed\u0161 na ty\u010d n\u011bjak\u00fd ten kotou\u010d, ale kvalita cvi\u010den\u00ed p\u016fjde \u2013 ty v\u00ed\u0161 kam. Ani si to po\u0159\u00e1dn\u011b neuv\u011bdom\u00ed\u0161 a bude\u0161 v\u00a0gymu za trotla, kter\u00fd \u00fap\u00ed pod nalo\u017eenou \u010dinkou, ale ostatn\u00ed jen krout\u00ed hlavou, kdy\u017e vid\u00ed, jak technika cviku bere za sv\u00e9. Jeden ze zp\u016fsob\u016f, jak dost\u00e1t pravidl\u016fm progresivn\u00edho p\u0159et\u00ed\u017een\u00ed a p\u0159esto si udr\u017eet spr\u00e1vn\u00e9 proveden\u00ed cviku, je pou\u017e\u00edv\u00e1n\u00ed mal\u00fdch kotou\u010d\u016f. Klidn\u011b jen kilov\u00fdch nebo dvoukilov\u00fdch. Nen\u00ed t\u0159eba tr\u00e9nink od tr\u00e9ninku p\u0159id\u00e1vat p\u011bt nebo deset kilo na ka\u017edou stranu \u010dinky. To k\u00a0dobr\u00fdm konc\u016fm v\u011bt\u0161inou nevede. Tak\u017ee neohrnuj nos nad t\u011bmi drobn\u00fdmi kotou\u010dky, maj\u00ed svoje opodstatn\u011bn\u00ed. A kdy\u017e cvik provede\u0161 bezchybn\u011b, m\u016f\u017ee se i 100 kg pocitov\u011b vyrovnat 150. V\u00fdsledky a dlouhodob\u011b \u00fasp\u011b\u0161n\u00e1 kari\u00e9ra jsou o kvalit\u011b nikoliv kvantit\u011b.<\/p>\n

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              ZAT\u00cdNEJ A PROTAHUJ<\/strong><\/h2>\n<\/li>\n<\/ol>\n

              Mo\u017en\u00e1 jsou svalov\u00e9 partie, kter\u00e9 m\u016f\u017ee\u0161 kvalitn\u011b rozvinout, ani\u017e by sis zakl\u00e1dal na propojen\u00ed mezi svalem a mysl\u00ed, ale z\u00e1da k\u00a0nim rozhodn\u011b nepat\u0159\u00ed. Zkus se zeptat kluk\u016f ve fitku, kolik z\u00a0nich fakt c\u00edt\u00ed, jak z\u00e1dov\u00e9 svaly p\u0159i cvi\u010den\u00ed pracuj\u00ed. Moc jich nen\u00ed, co\u017e? A n\u011bkte\u0159\u00ed mo\u017en\u00e1 sp\u00ed\u0161 c\u00edt\u00ed bicepsy nebo zadn\u00ed delty. Co s\u00a0t\u00edm? Hodn\u011b pom\u016f\u017ee, kdy\u017e bude\u0161 svaly c\u00edlen\u011b zat\u00ednat b\u011bhem cvi\u010den\u00ed i mezi s\u00e9riemi. Ur\u010dit\u011b d\u00e1v\u00e1 smysl zkusit si p\u00e1r zatnut\u00ed b\u011bhem ka\u017ed\u00e9 pauzy. Prost\u011b ud\u011blej zadn\u00ed double biceps p\u00f3zu a je to. Rozt\u00e1hni ta pomysln\u00e1 k\u0159\u00eddla. A na konci tr\u00e9ninku se pak v\u011bnuj stre\u010dinku. V\u00ed\u0161, co opravdu pom\u00e1h\u00e1? Zav\u011bsit se na ty\u010d na shyby, klidn\u011b s\u00a0n\u011bjakou z\u00e1t\u011b\u017e\u00ed zav\u011b\u0161enou u pasu. A takhle bys m\u011bl voln\u011b viset 90 -120 sekund. Jsou to zd\u00e1nliv\u00e9 drobnosti, ale i tyhle detaily dok\u00e1\u017eou z\u00a0pr\u016fm\u011brn\u00e9ho tr\u00e9ninku pln\u00e9ho chyb ud\u011blat naprosto brilantn\u00ed a efektivn\u00ed cvi\u010den\u00ed.<\/p>\n

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              1. \n

                ZA\u0158AZUJ UNILATER\u00c1LN\u00cd CVIKY<\/strong><\/h2>\n<\/li>\n<\/ol>\n

                U\u017e sis n\u011bkdy v\u0161imnul, o co siln\u011bj\u0161\u00ed kontrakce sval\u016f se d\u00e1 dos\u00e1hnout p\u0159i unilater\u00e1ln\u00edch cvic\u00edch? A te\u010f trochu odbo\u010d\u00edme od tr\u00e9ninku zad. Co t\u0159eba koncentrovan\u00e9 zdvihy na biceps nebo zakop\u00e1v\u00e1n\u00ed ve stoji? I z\u00e1dov\u00e9 svaly se daj\u00ed procvi\u010dovat unilater\u00e1ln\u011b, tzn. ka\u017ed\u00e1 strana zvl\u00e1\u0161\u0165. A pr\u00e1v\u011b takov\u00e9 cvi\u010den\u00ed v\u011bt\u0161inou p\u0159in\u00e1\u0161\u00ed opravdu extr\u00e9mn\u00ed kontrakci. Zkus p\u0159\u00edtahy s\u00a0jednoru\u010dkou nebo s\u00a0kladkou dr\u017eenou jednou rukou, vhodn\u00e9 je i cvi\u010den\u00ed na Hammer Strenght stroji, kter\u00fd umo\u017en\u00ed proveden\u00ed jednoru\u010d. T\u0159eba pak p\u0159ijde\u0161 na to, \u017ee m\u016f\u017ee\u0161 loket posunout do pozice, kter\u00e1 ti umo\u017en\u00ed zvl\u00e1dnout pohyb v\u00a0del\u0161\u00ed dr\u00e1ze, ne\u017e kdy\u017e cvi\u010d\u00ed\u0161 ob\u011bma rukama sou\u010dasn\u011b. A takov\u00e9 cvi\u010den\u00ed prosp\u00edv\u00e1 i nervov\u00e9mu syst\u00e9mu. M\u00e1 \u0161anci se d\u00edky tomu dob\u0159e pos\u00edlit. \u0158ekn\u011bme, \u017ee v\u011bt\u0161inou cvi\u010d\u00ed\u0161 ob\u011bma rukama sou\u010dasn\u011b s\u00a0v\u00e1hou 60 kg a zvl\u00e1dne\u0161 deset opakov\u00e1n\u00ed. Snadno se ale stane, \u017ee p\u0159i unilater\u00e1ln\u00ed verzi cviku zvl\u00e1dne\u0161 12-15 opakov\u00e1n\u00ed s\u00a0v\u00e1hou v\u00edce ne\u017e polovi\u010dn\u00ed. Nav\u00edc procvi\u010den\u00ed ka\u017ed\u00e9 stran\u011b t\u011bla zvl\u00e1\u0161\u0165 umo\u017en\u00ed zabr\u00e1nit svalov\u00e9 i silov\u00e9 dysbalanci. S\u00a0velkou \u010dinkou ti \u010dasto siln\u011bj\u0161\u00ed strana pom\u00e1h\u00e1, ani si to t\u0159eba neuv\u011bdom\u00ed\u0161. N\u011bco takov\u00e9ho ale p\u0159i unilater\u00e1ln\u00edm cviku nen\u00ed v\u016fbec mo\u017en\u00e9.<\/p>\n

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                  NECHO\u010e S\u00a0DAVEM<\/strong><\/h2>\n<\/li>\n<\/ol>\n

                  I kdy\u017e to vypad\u00e1, \u017ee anatomicky jsme na tom v\u0161ichni hodn\u011b podobn\u011b, genetika je potvora a ve svalov\u00e9m rozvoji plat\u00ed z\u00e1kon individuality. Ka\u017ed\u00fd m\u00e1me svou vlastn\u00ed strukturu kostry, unik\u00e1tn\u00ed proporce, d\u00e9lku kon\u010detin a t\u00edm p\u00e1dem tak\u00e9 p\u0159\u00edslu\u0161n\u00fdch sval\u016f, rozm\u011br kloub\u016f atd. Tak\u017ee cviky, kter\u00e9 p\u0159in\u00e1\u0161\u00ed skv\u011bl\u00e9 v\u00fdsledky jednomu, nemus\u00ed b\u00fdt v\u016fbec stejn\u011b \u00fasp\u011b\u0161n\u00e9 u n\u011bkoho jin\u00e9ho. A t\u011b\u017eko hledat tr\u00e9nink aplikovateln\u00fd pro v\u0161echny nebo pro v\u011bt\u0161inu cvi\u010denc\u016f. T\u0159eba mrtv\u00e9 tahy jsou pro n\u011bkoho b\u00e1je\u010dn\u00fdm cvikem na pos\u00edlen\u00ed sval\u016f i n\u00e1r\u016fst objemu. Jin\u00fdm ale zp\u016fsob\u00ed nep\u0159\u00edjemn\u00e9 zran\u011bn\u00ed beder. Tob\u011b mo\u017en\u00e1 svaly rostou d\u00edky p\u0159\u00edtah\u016fm s\u00a0velkou \u010dinkou, ale tv\u016fj sparring se p\u0159i nich bude jen zbyte\u010dn\u011b tr\u00e1pit. U\u017e ch\u00e1pe\u0161, co t\u00edm m\u00e1me na mysli? V\u00a0tr\u00e9ninku vyzkou\u0161ej co nejv\u00edc cvik\u016f a jejich variant, abys m\u011bl mo\u017enost zjistit, co na tebe nejl\u00e9pe funguej. Dr\u017e se t\u011bch efektivn\u00edch a ostatn\u00ed p\u0159enech jinak disponovan\u00fdm sportovc\u016fm. Nejsi povinn\u00fd prov\u00e1d\u011bt ten \u010di onen cvik jen proto, \u017ee to tvrd\u00ed n\u011bkdo jin\u00fd. Proto se ani nesna\u017e odkoukat tr\u00e9ninkov\u00e9 programy od ostatn\u00edch. Postupn\u011b bys m\u011bl p\u0159ij\u00edt na to, jak\u00fd cvi\u010debn\u00ed pl\u00e1n bude nejlep\u0161\u00ed konkr\u00e9tn\u011b pro tebe. Jo a to samoz\u0159ejm\u011b plat\u00ed i pro tr\u00e9ninkov\u00e9 programy prof\u00edku. Nikdo nepochybuje, \u017ee po nich pokukuje\u0161. Jenom proto, \u017ee takhle cvi\u010d\u00ed Mr. Olympia z\u00a0lo\u0148sk\u00e9ho roku, nebude takov\u00e9 cvi\u010den\u00ed stejn\u011b dob\u0159e fungovat i tob\u011b. Ty s\u00e1m mus\u00ed\u0161 zjistit, jak\u00e1 je tvoje cesta k\u00a0optim\u00e1ln\u00edm v\u00fdsledk\u016fm.<\/p>\n

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                  1. \n

                    ZAPOME\u0147 NA MRTV\u00c9 TAHY S\u00a0MAXIM\u00c1LN\u00cd V\u00c1HOU<\/strong><\/h2>\n<\/li>\n<\/ol>\n

                    Tuhle radu si z\u00e1m\u011brn\u011b nech\u00e1v\u00e1me na konec. Hodn\u011b z\u00a0v\u00e1s to asi dost vyto\u010d\u00ed. Konec konc\u016f mrtv\u00e9 tahy byly dom\u00e9nou nejenom powerlifter\u016f ale i hardcore kulturist\u016f dlouh\u00e9 roky. Powerlifte\u0159i je prov\u00e1d\u011bj\u00ed v\u00a0n\u00edzk\u00e9m po\u010dtu opakov\u00e1n\u00ed a mezi s\u00e9riemi dostate\u010dn\u011b dlouho odpo\u010d\u00edvaj\u00ed. \u010casto jim trv\u00e1 fakt hodn\u011b dlouho, ne\u017e se prokou\u0161ou zah\u0159\u00edvac\u00edmi s\u00e9riemi. Kulturist\u00e9 v\u011bt\u0161inou vol\u00ed vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed a krat\u0161\u00ed pauzy. Jejich hlavn\u00edm c\u00edlem je budov\u00e1n\u00ed hmoty ne s\u00edly. Ale ta samoz\u0159ejm\u011b roste taky, jinak by to ani ne\u0161lo. A takhle to fungovalo n\u011bkolik dek\u00e1d ke zna\u010dn\u00e9 spokojenosti spousty sportovc\u016f.<\/p>\n

                    Pak ale p\u0159i\u0161ly soci\u00e1ln\u00ed s\u00edt\u011b a na Instagram, Facebook, YouTube atd. za\u010dali postovat nejr\u016fzn\u011bj\u0161\u00ed borci prahnouc\u00ed po pozornosti a uzn\u00e1n\u00ed. A \u0159ada z\u00a0nich skl\u00edz\u00ed obdiv, i kdy\u017e toho vlastn\u011b moc nep\u0159edvedou. P\u0159ijdou k\u00a0velk\u00e9 \u010dince nalo\u017een\u00e9 kupou kotou\u010d\u016f, uchop\u00ed ji a zvednou nad zem. P\u0159itom hrb\u00ed z\u00e1da a r\u016fzn\u011b se krout\u00ed, technika je to \u017ealostn\u00e1. Odcvi\u010d\u00ed jedno opakov\u00e1n\u00ed a o\u010dek\u00e1vaj\u00ed potlesk. Bohu\u017eel se mezi jejich followery najdou tac\u00ed, kte\u0159\u00ed jim ten lajk daj\u00ed. A utvrd\u00ed je tak v\u00a0tom, \u017ee maj\u00ed pokra\u010dovat v\u00a0zapo\u010dat\u00e9 cest\u011b do pekel. V\u00a0ka\u017ed\u00e9m gymu se najde p\u00e1r takov\u00fdch, kte\u0159\u00ed prov\u00e1d\u00ed deset i v\u00edce s\u00e9ri\u00ed mrtv\u00fdch tah\u016f o jednom opakov\u00e1n\u00ed. V\u011bt\u0161ina z\u00a0nich p\u0159itom nem\u00e1 figuru, kter\u00e1 by jasn\u011b vypov\u00eddala o jejich pravideln\u00fdch setk\u00e1n\u00edch s\u00a0\u010dinkami. A takov\u00e1 je prost\u011b realita. Pokud chce\u0161 budovat z\u00e1dov\u00e9 svaly, zapome\u0148 na mrtv\u00e9 tahy o jednom opakov\u00e1n\u00ed. Rad\u011bji za\u0159azuj s\u00e9rie o 10-12 nebo 8-10 opakov\u00e1n\u00edch. Nejni\u017e\u0161\u00ed rozmez\u00ed by m\u011blo b\u00fdt 6-8. Kdo m\u00e1 probl\u00e9my s\u00a0bedry a nem\u016f\u017ee si nalo\u017eit moc velkou z\u00e1t\u011b\u017e, klidn\u011b m\u016f\u017ee zkusit s\u00e9rie o 20 opakov\u00e1n\u00edch. I takov\u00e9 cvi\u010den\u00ed toti\u017e m\u016f\u017ee m\u00edt obdivuhodnou intenzitu a efekt. A o to ti p\u0159ece jde, ne o mno\u017estv\u00ed lajk\u016f na Instagramu. Nebo ne?<\/p>\n","protected":false},"excerpt":{"rendered":"

                    Z\u00e1dov\u00fdm sval\u016fm se v\u011bt\u0161inou nedost\u00e1v\u00e1 tolik pozornosti a obdivu jako jin\u00fdm parti\u00edm. Na \u017eeb\u0159\u00ed\u010dku atraktivity v\u011bt\u0161inou v\u00edt\u011bz\u00ed bicepsy a hrudn\u00edk, p\u0159itom jsou z\u00e1da rozs\u00e1hlou a nep\u0159ehl\u00e9dnutelnou svalovou skupinou. Kdy\u017e se pod\u00edv\u00e1\u0161 na n\u011bjak\u00e9ho sportovce zezadu a vid\u00ed\u0161 mohutn\u00e9 trap\u00e9zy + dokonale rozvinut\u00fd \u0161irok\u00fd sval z\u00e1dov\u00fd, je ti hned jasn\u00e9, \u017ee nejde o \u017e\u00e1dn\u00e9ho za\u010d\u00e1te\u010dn\u00edka. Jestli chce\u0161, aby byl i na tvoji postavu takov\u00fd pohled, pokra\u010duj ve \u010dten\u00ed. M\u00e1me pro tebe n\u011bkolik opravdu skv\u011bl\u00fdch tip\u016f, jak na \u0161\u00ed\u0159ce z\u00e1dov\u00fdch sval\u016f efektivn\u011b zapracovat. UBER Z\u00c1T\u011a\u017d A ZAM\u011a\u0158 SE NA PROVEDEN\u00cd \u0158ekn\u011bme si zcela na rovinu, \u017ee technika proveden\u00ed cvik\u016f b\u00fdv\u00e1 v\u011bt\u0161inou o n\u011bco hor\u0161\u00ed, ne\u017e si mysl\u00ed\u0161. A taky by se dalo zapracovat na propojen\u00ed mezi svalem a mysl\u00ed. Dotklo se t\u011b to? M\u00e1\u0161 na jazyku n\u011bco na svou obhajobu? Tak trochu p\u0159ibrzdi a p\u0159i p\u0159\u00ed\u0161t\u00edm tr\u00e9ninku omrkni svou techniku, nech ego v\u00a0\u0161atn\u011b a p\u0159iznej si, \u017ee na tom n\u011bco bude. Tak jak? P\u0159ipraven\u00fd to vz\u00edt za spr\u00e1vn\u00fd konec? OK, jdeme na to. Nejd\u0159\u00edv kvalitn\u00ed rozcvi\u010den\u00ed, a\u0165 jsou svaly p\u0159ipraven\u00e9. A pak p\u0159ijde zm\u011bna. M\u00edsto progresivn\u00edho navy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee po ka\u017ed\u00e9 s\u00e9rii, si nech nastavenou z\u00e1t\u011b\u017e, se kterou jsi jel posledn\u00ed zah\u0159\u00edvac\u00ed s\u00e9rii. A te\u010f se po\u0159\u00e1dn\u011b soust\u0159e\u010f na techniku proveden\u00ed cviku. Sna\u017e se, aby byla co nejlep\u0161\u00ed, dbej na proc\u00edt\u011bn\u00ed a prota\u017een\u00ed \u0161irok\u00e9ho svalu z\u00e1dov\u00e9ho v\u00a0pr\u016fb\u011bhu negativn\u00ed f\u00e1ze pohybu a pak se zam\u011b\u0159 na dosa\u017een\u00ed co nejsiln\u011bj\u0161\u00ed kontrakce na z\u00e1v\u011br f\u00e1ze pozitivn\u00ed. Zpomal proveden\u00ed cviku. Te\u010f v\u016fbec nejde o to prov\u00e9st dan\u00fd po\u010det opakov\u00e1n\u00ed s\u00a0vysokou z\u00e1t\u011b\u017e\u00ed, m\u016f\u017ee\u0161 se naprosto v\u00a0klidu soust\u0159edit na zvl\u00e1dnut\u00ed pohybu a proc\u00edt\u011bn\u00ed pr\u00e1ce sval\u016f. V\u011b\u0159, \u017ee nebude\u0161 takov\u00e9ho p\u0159\u00edstupu litovat ani minutu, i kdy\u017e t\u011b na za\u010d\u00e1tku na\u0161tvalo, \u017ee po tob\u011b chceme, abys cvi\u010dil s\u00a0takovou d\u011btskou v\u00e1hou. Nav\u00edc sta\u010d\u00ed jeden takov\u00fd tr\u00e9nink za p\u011bt nebo \u0161est t\u00fddn\u016f. Prost\u011b si opr\u00e1\u0161\u00ed\u0161 a p\u0159ipomene\u0161 z\u00e1kladn\u00ed pravidla proveden\u00ed cviku a pos\u00edl\u00ed\u0161 propojen\u00ed mezi svalem a mysl\u00ed. Prosp\u011bje to ka\u017ed\u00e9mu. V\u0161ichni toti\u017e m\u00e1me tendenci postupem \u010dasu sklouz\u00e1vat k\u00a0nejr\u016fzn\u011bj\u0161\u00edm zlozvyk\u016fm a ulevovat si. ZA\u0158A\u010e PULLOVERY Kdy\u017e se zept\u00e1\u0161 \u0161ampion\u016f, jejich\u017e z\u00e1da pat\u0159ila \u010di pat\u0159\u00ed k\u00a0tomu nejlep\u0161\u00edmu, co m\u016f\u017ee profi kulturistika nab\u00eddnout, jak\u00e9 za\u0159azuj\u00ed cviky, naraz\u00ed\u0161 i na takov\u00e9, kter\u00e9 t\u011b p\u0159ekvap\u00ed. T\u0159eba Dorian Yates s\u00e1zel v\u00a0tr\u00e9ninku zad na p\u0159\u00edtahy s\u00a0velkou \u010dinkou podhmatem, na stahov\u00e1n\u00ed kladky \u00fazk\u00fdm \u00fachopem podhmatem a taky na pullovery. Ty prov\u00e1d\u011bl hlavn\u011b na stroji a sna\u017eil se jimi p\u0159edvy\u010derpat \u0161irok\u00fd sval z\u00e1dov\u00fd. Ne v\u0161ichni asi maj\u00ed p\u0159\u00edstup k\u00a0takov\u00e9mu p\u0159\u00edstroji. Pak se nab\u00edz\u00ed zhruba dv\u011b mo\u017enosti. M\u016f\u017ee\u0161 za\u0159adit pullovery s\u00a0jednoru\u010dkou nebo s\u00a0kladkou. Vzhledem k\u00a0tomu, \u017ee kladky umo\u017en\u00ed udr\u017een\u00ed konstantn\u00ed tenze ve svalech, bude v\u00a0mnoha ohledech lep\u0161\u00ed volbou. Tak\u017ee si na horn\u00ed kladku upevni rovnou ty\u010d a vyzkou\u0161ej cvik ve dvou variant\u00e1ch. P\u0159i t\u00e9 prvn\u00ed se p\u0159edklon\u00ed\u0161 v\u00a0pase a ka\u017ed\u00e9 opakov\u00e1n\u00ed za\u010dne\u0161 ve f\u00e1zi, kdy je \u0161irok\u00fd sval z\u00e1dov\u00fd v\u00a0prota\u017een\u00ed poloze, tzn. ruce skoro nad hlavou. Odcvi\u010d takhle osm a\u017e deset opakov\u00e1n\u00ed. Sna\u017e se nezapojovat tricepsy. V\u00a0tom nejv\u00edc pom\u016f\u017ee, kdy\u017e bude\u0161 m\u00edt ruce m\u00edrn\u011b pokr\u010den\u00e9 v\u00a0loktech. Opakov\u00e1n\u00ed prov\u00e1d\u011bj z\u00a0f\u00e1ze pln\u00e9ho nata\u017een\u00ed sval\u016f zhruba ve v\u011bt\u0161\u00ed polovin\u011b dr\u00e1hy pohybu sm\u011brem k\u00a0pln\u00e9 kontrakci. Pak se narovnej a stejn\u00fd po\u010det opakov\u00e1n\u00ed odcvi\u010d v\u00a0t\u00e9 doln\u00ed f\u00e1zi pohybu, tzn. pohyb bude kon\u010dit s\u00a0rukama u horn\u00ed partie stehen, kdy dojde k\u00a0siln\u00e9 kontrakci. Po t\u0159ech nebo \u010dty\u0159ech s\u00e9ri\u00edch takov\u00e9ho cvi\u010den\u00ed budou z\u00e1dov\u00e9 svaly vy\u010derpan\u00e9 a kvalitn\u011b napumpovan\u00e9. P\u0159itom nedojde k\u00a0p\u0159ed\u010dasn\u00e9 \u00fanav\u011b biceps\u016f, tak\u017ee ty ti klidn\u011b pomohou v\u00a0dal\u0161\u00edm tr\u00e9ninku. M\u011a\u0147 \u00daHEL ZAT\u00cd\u017dEN\u00cd SVAL\u016e, \u0160\u00cd\u0158KU \u00daCHOPU I POZICI RUKOU Z\u00e1da jsou velkou a zna\u010dn\u011b komplexn\u00ed svalovou strukturou, nejde zdaleka jen o \u0161irok\u00fd sval z\u00e1dov\u00fd, jsou tu tak\u00e9 trap\u00e9zy, svaly rombick\u00e9, teres major a minor, infraspinatus a vzp\u0159imova\u010de. Mo\u017en\u00e1 plat\u00ed, \u017ee kvalitn\u00ed rozvoj nohou zajist\u00ed samotn\u00e9 d\u0159epy, ale na z\u00e1da pot\u0159ebuje\u0161 aspo\u0148 t\u0159i a\u017e \u010dty\u0159i r\u016fzn\u00e9 cviky. T\u00edm sp\u00ed\u0161 plat\u00ed, \u017ee hodn\u011b z\u00edsk\u00e1\u0161, kdy\u017e bude\u0161 m\u011bnit polohu rukou, \u0161\u00ed\u0159ku \u00fachopu a \u00fahel, pod n\u00edm\u017e jsou svaly zat\u00ed\u017eeny. Ur\u010dit\u011b d\u00e1v\u00e1 smysl do tr\u00e9ninku za\u0159adit n\u011bjak\u00e9 vertik\u00e1ln\u00ed tahov\u00e9 cviky, tzn. shyby nebo stahov\u00e1n\u00ed kladky. A i u nich m\u016f\u017ee\u0161 m\u011bnit polohu dlan\u00ed na ty\u010di, posunout je bl\u00ed\u017e k\u00a0sob\u011b nebo naopak odd\u00e1lit, m\u016f\u017ee\u0161 cvi\u010dit nadhmatem i podhmatem, p\u0159\u00edpadn\u011b zkusit \u00fachop neutr\u00e1ln\u00ed, kdy dlan\u011b sm\u011b\u0159uj\u00ed k\u00a0sob\u011b. Vhodn\u00e9 i i cviky na b\u00e1zi horizont\u00e1ln\u00edch tah\u016f, tzn. nejr\u016fzn\u011bj\u0161\u00ed p\u0159\u00edtahy s\u00a0velkou \u010dinkou \u010di jednoru\u010dkami, s\u00a0T osou, kladkou nebo na p\u0159\u00edstroj\u00edch. V\u00a0jednom tr\u00e9ninku samoz\u0159ejm\u011b nemus\u00ed b\u00fdt obsa\u017eeny v\u0161echny zm\u00edn\u011bn\u00e9 varianty, m\u016f\u017ee\u0161 je r\u016fzn\u011b st\u0159\u00eddat v\u017edy po p\u00e1r t\u00fddnech. Tak\u017ee zvl\u00e1dne\u0161 \u010dty\u0159i nebo p\u011bt tr\u00e9nink\u016f, v\u00a0nich\u017e bude zastoupeno stahov\u00e1n\u00ed kladky klasicky \u0161irok\u00fdm \u00fachopem nadhmatem, pak ho prost\u0159\u00edd\u00e1\u0161 za variantu podhmatem a potom p\u0159ejde\u0161 s\u00a0\u00fazk\u00e9mu \u00fachopu na D-\u00fachytu. P\u0159\u00edtahy s\u00a0velkou \u010dinkou mohou b\u00fdt po p\u00e1r t\u00fddnech nahrazeny p\u0159\u00edtahy s\u00a0jednoru\u010dkami nebo T osou. Je ti jasn\u00e9, co t\u00edm m\u00e1me na mysli? Z\u00e1da pot\u0159ebuj\u00ed zm\u011bnu a variabilitu, zejm\u00e9na pokud je u\u017e roky procvi\u010duje\u0161 skoro po\u0159\u00e1d stejn\u011b. NA PO\u0158AD\u00cd CVIK\u016e Z\u00c1LE\u017d\u00cd P\u0159ekvapiv\u011b hodn\u011b sportovc\u016f vol\u00ed v\u00a0tr\u00e9nink zad \u0161patn\u00e9 po\u0159ad\u00ed cvik\u016f. Za\u010dnou stahov\u00e1n\u00edm kladky, p\u0159idaj\u00ed dv\u011b nebo t\u0159i varianty p\u0159\u00edtah\u016f a mo\u017en\u00e1 tam n\u011bkam vlo\u017e\u00ed zdv\u00edh\u00e1n\u00ed ramen. Jen\u017ee \u00fapln\u011b zapomenou na to, \u017ee jak tr\u00e9nink pokra\u010duje, sportovec ztr\u00e1c\u00ed schopnost dob\u0159e ovl\u00e1dat volnou z\u00e1t\u011b\u017e. Sil ub\u00fdv\u00e1 a energie taky miz\u00ed. Proto bys m\u011bl na za\u010d\u00e1tek tr\u00e9ninku za\u0159azovat t\u011b\u017ek\u00e9 cviky s\u00a0vy\u0161\u0161\u00ed v\u00e1hou, tzn. p\u0159\u00edtahy s\u00a0velkou \u010dinkou a mrtv\u00e9 tahy. Teprve pak by m\u011bly p\u0159ij\u00edt na \u0159adu stroje a kladky. Na nich pak v\u00a0pohod\u011b zvl\u00e1dne\u0161 pom\u011brn\u011b slu\u0161nou z\u00e1t\u011b\u017e, proto\u017ee si nemus\u00ed\u0161 d\u011blat starosti s\u00a0udr\u017een\u00edm rovnov\u00e1hy, dr\u00e1ha pohybu je dan\u00e1. Kdy\u017e ale tr\u00e9nink odstartuje\u0161 cvi\u010den\u00edm na stroji nebo s\u00a0kladkou a pak p\u0159ejde\u0161 k\u00a0voln\u00fdm \u010dink\u00e1m, riskuje\u0161 zran\u011bn\u00ed zp\u016fsoben\u00e9 nedostate\u010dnou technikou. Tak si pamatuj, \u017ee velk\u00e1 \u010dinka a jednoru\u010dky maj\u00ed p\u0159ednost! NIKDY NEZVY\u0160UJ V\u00c1HU NA \u00daKOR TECHNIKY Princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed m\u00e1 v\u00a0kulturistice st\u00e1le svoje slovo. Bez n\u011bj by si \u017e\u00e1dn\u00fd borec na krk medaili nepov\u011bsil. Pokud maj\u00ed svaly s\u00edlit a r\u016fst, je pot\u0159eba zvy\u0161ovat pou\u017eitou z\u00e1t\u011b\u017e nebo navy\u0161ovat po\u010det opakov\u00e1n\u00ed. \u00dapln\u011b stejn\u011b d\u016fle\u017eit\u00e9 ale taky je, abys nenavy\u0161oval v\u00e1hu na \u00fakor proveden\u00ed cviku. Kdy\u017e za\u010dne\u0161 fl\u00e1kat techniku, stra\u0161n\u011b snadno sklouzne\u0161 k\u00a0tomu, \u017ee si sice p\u0159ihod\u00ed\u0161 na ty\u010d n\u011bjak\u00fd ten kotou\u010d, ale kvalita cvi\u010den\u00ed p\u016fjde \u2013 ty v\u00ed\u0161 kam. Ani si to po\u0159\u00e1dn\u011b neuv\u011bdom\u00ed\u0161 a bude\u0161 v\u00a0gymu za trotla, kter\u00fd \u00fap\u00ed pod nalo\u017eenou \u010dinkou, ale ostatn\u00ed jen krout\u00ed hlavou, kdy\u017e vid\u00ed, jak technika cviku bere za sv\u00e9. Jeden ze zp\u016fsob\u016f, jak dost\u00e1t pravidl\u016fm progresivn\u00edho p\u0159et\u00ed\u017een\u00ed a p\u0159esto si udr\u017eet spr\u00e1vn\u00e9 proveden\u00ed cviku, je pou\u017e\u00edv\u00e1n\u00ed mal\u00fdch kotou\u010d\u016f. Klidn\u011b jen kilov\u00fdch nebo dvoukilov\u00fdch. Nen\u00ed t\u0159eba tr\u00e9nink od tr\u00e9ninku p\u0159id\u00e1vat p\u011bt nebo deset kilo na ka\u017edou stranu \u010dinky. To k\u00a0dobr\u00fdm konc\u016fm v\u011bt\u0161inou nevede. Tak\u017ee neohrnuj nos nad t\u011bmi drobn\u00fdmi kotou\u010dky, maj\u00ed svoje opodstatn\u011bn\u00ed. A kdy\u017e cvik provede\u0161 bezchybn\u011b, m\u016f\u017ee se i 100 kg pocitov\u011b vyrovnat 150. V\u00fdsledky a dlouhodob\u011b \u00fasp\u011b\u0161n\u00e1 kari\u00e9ra jsou o kvalit\u011b nikoliv kvantit\u011b. ZAT\u00cdNEJ A PROTAHUJ Mo\u017en\u00e1 jsou svalov\u00e9 partie, kter\u00e9 m\u016f\u017ee\u0161 kvalitn\u011b rozvinout, ani\u017e by sis zakl\u00e1dal na propojen\u00ed mezi svalem a mysl\u00ed, ale z\u00e1da k\u00a0nim rozhodn\u011b nepat\u0159\u00ed. Zkus se zeptat kluk\u016f ve fitku, kolik z\u00a0nich fakt c\u00edt\u00ed, jak z\u00e1dov\u00e9 svaly p\u0159i cvi\u010den\u00ed pracuj\u00ed. Moc jich nen\u00ed, co\u017e? A n\u011bkte\u0159\u00ed mo\u017en\u00e1 sp\u00ed\u0161 c\u00edt\u00ed bicepsy nebo zadn\u00ed delty. Co s\u00a0t\u00edm? Hodn\u011b pom\u016f\u017ee, kdy\u017e bude\u0161 svaly c\u00edlen\u011b zat\u00ednat b\u011bhem cvi\u010den\u00ed i mezi s\u00e9riemi. Ur\u010dit\u011b d\u00e1v\u00e1 smysl zkusit si p\u00e1r zatnut\u00ed b\u011bhem ka\u017ed\u00e9 pauzy. Prost\u011b ud\u011blej zadn\u00ed double biceps p\u00f3zu a je to. Rozt\u00e1hni ta pomysln\u00e1 k\u0159\u00eddla. A na konci tr\u00e9ninku se pak v\u011bnuj stre\u010dinku. V\u00ed\u0161, co opravdu pom\u00e1h\u00e1? Zav\u011bsit se na ty\u010d na shyby, klidn\u011b s\u00a0n\u011bjakou z\u00e1t\u011b\u017e\u00ed zav\u011b\u0161enou u pasu. A takhle bys m\u011bl voln\u011b viset 90 -120 sekund. Jsou to zd\u00e1nliv\u00e9 drobnosti, ale i tyhle detaily dok\u00e1\u017eou z\u00a0pr\u016fm\u011brn\u00e9ho tr\u00e9ninku pln\u00e9ho chyb ud\u011blat naprosto brilantn\u00ed a efektivn\u00ed cvi\u010den\u00ed. ZA\u0158AZUJ UNILATER\u00c1LN\u00cd CVIKY U\u017e sis n\u011bkdy v\u0161imnul, o co siln\u011bj\u0161\u00ed kontrakce sval\u016f se d\u00e1 dos\u00e1hnout p\u0159i unilater\u00e1ln\u00edch cvic\u00edch? A te\u010f trochu odbo\u010d\u00edme od tr\u00e9ninku zad. Co t\u0159eba koncentrovan\u00e9 zdvihy na biceps nebo zakop\u00e1v\u00e1n\u00ed ve stoji? I z\u00e1dov\u00e9 svaly se daj\u00ed procvi\u010dovat unilater\u00e1ln\u011b, tzn. ka\u017ed\u00e1 strana zvl\u00e1\u0161\u0165. A pr\u00e1v\u011b takov\u00e9 cvi\u010den\u00ed v\u011bt\u0161inou p\u0159in\u00e1\u0161\u00ed opravdu extr\u00e9mn\u00ed kontrakci. Zkus p\u0159\u00edtahy s\u00a0jednoru\u010dkou nebo s\u00a0kladkou dr\u017eenou jednou rukou, vhodn\u00e9 je i cvi\u010den\u00ed na Hammer Strenght stroji, kter\u00fd umo\u017en\u00ed proveden\u00ed jednoru\u010d. T\u0159eba pak p\u0159ijde\u0161 na to, \u017ee m\u016f\u017ee\u0161 loket posunout do pozice, kter\u00e1 ti umo\u017en\u00ed zvl\u00e1dnout pohyb v\u00a0del\u0161\u00ed dr\u00e1ze, ne\u017e kdy\u017e cvi\u010d\u00ed\u0161 ob\u011bma rukama sou\u010dasn\u011b. A takov\u00e9 cvi\u010den\u00ed prosp\u00edv\u00e1 i nervov\u00e9mu syst\u00e9mu. M\u00e1 \u0161anci se d\u00edky tomu dob\u0159e pos\u00edlit. \u0158ekn\u011bme, \u017ee v\u011bt\u0161inou cvi\u010d\u00ed\u0161 ob\u011bma rukama sou\u010dasn\u011b s\u00a0v\u00e1hou 60 kg a zvl\u00e1dne\u0161 deset opakov\u00e1n\u00ed. Snadno se ale stane, \u017ee p\u0159i unilater\u00e1ln\u00ed verzi cviku zvl\u00e1dne\u0161 12-15 opakov\u00e1n\u00ed s\u00a0v\u00e1hou v\u00edce ne\u017e polovi\u010dn\u00ed. Nav\u00edc procvi\u010den\u00ed ka\u017ed\u00e9 stran\u011b t\u011bla zvl\u00e1\u0161\u0165 umo\u017en\u00ed zabr\u00e1nit svalov\u00e9 i silov\u00e9 dysbalanci. S\u00a0velkou \u010dinkou ti \u010dasto siln\u011bj\u0161\u00ed strana pom\u00e1h\u00e1, ani si to t\u0159eba neuv\u011bdom\u00ed\u0161. N\u011bco takov\u00e9ho ale p\u0159i unilater\u00e1ln\u00edm cviku nen\u00ed v\u016fbec mo\u017en\u00e9. NECHO\u010e S\u00a0DAVEM I kdy\u017e to vypad\u00e1, \u017ee anatomicky jsme na tom v\u0161ichni hodn\u011b podobn\u011b, genetika je potvora a ve svalov\u00e9m rozvoji plat\u00ed z\u00e1kon individuality. Ka\u017ed\u00fd m\u00e1me svou vlastn\u00ed strukturu kostry, unik\u00e1tn\u00ed proporce, d\u00e9lku kon\u010detin a t\u00edm p\u00e1dem tak\u00e9 p\u0159\u00edslu\u0161n\u00fdch sval\u016f, rozm\u011br kloub\u016f atd. Tak\u017ee cviky, kter\u00e9 p\u0159in\u00e1\u0161\u00ed skv\u011bl\u00e9 v\u00fdsledky jednomu, nemus\u00ed b\u00fdt v\u016fbec stejn\u011b \u00fasp\u011b\u0161n\u00e9 u n\u011bkoho jin\u00e9ho. A t\u011b\u017eko hledat tr\u00e9nink aplikovateln\u00fd pro v\u0161echny nebo pro v\u011bt\u0161inu cvi\u010denc\u016f. T\u0159eba mrtv\u00e9 tahy jsou pro n\u011bkoho b\u00e1je\u010dn\u00fdm cvikem na pos\u00edlen\u00ed sval\u016f i n\u00e1r\u016fst objemu. Jin\u00fdm ale zp\u016fsob\u00ed nep\u0159\u00edjemn\u00e9 zran\u011bn\u00ed beder. Tob\u011b mo\u017en\u00e1 svaly rostou d\u00edky p\u0159\u00edtah\u016fm s\u00a0velkou \u010dinkou, ale tv\u016fj sparring se p\u0159i nich bude jen zbyte\u010dn\u011b tr\u00e1pit. U\u017e ch\u00e1pe\u0161, co t\u00edm m\u00e1me na mysli? V\u00a0tr\u00e9ninku vyzkou\u0161ej co nejv\u00edc cvik\u016f a jejich variant, abys m\u011bl mo\u017enost zjistit, co na tebe nejl\u00e9pe funguej. Dr\u017e se t\u011bch efektivn\u00edch a ostatn\u00ed p\u0159enech jinak disponovan\u00fdm sportovc\u016fm. Nejsi povinn\u00fd prov\u00e1d\u011bt ten \u010di onen cvik jen proto, \u017ee to tvrd\u00ed n\u011bkdo jin\u00fd. Proto se ani nesna\u017e odkoukat tr\u00e9ninkov\u00e9 programy od ostatn\u00edch. Postupn\u011b bys m\u011bl p\u0159ij\u00edt na to, jak\u00fd cvi\u010debn\u00ed pl\u00e1n bude nejlep\u0161\u00ed konkr\u00e9tn\u011b pro tebe. Jo a to samoz\u0159ejm\u011b plat\u00ed i pro tr\u00e9ninkov\u00e9 programy prof\u00edku. Nikdo nepochybuje, \u017ee po nich pokukuje\u0161. Jenom proto, \u017ee takhle cvi\u010d\u00ed Mr. Olympia z\u00a0lo\u0148sk\u00e9ho roku, nebude takov\u00e9 cvi\u010den\u00ed stejn\u011b dob\u0159e fungovat i tob\u011b. Ty s\u00e1m mus\u00ed\u0161 zjistit, jak\u00e1 je tvoje cesta k\u00a0optim\u00e1ln\u00edm v\u00fdsledk\u016fm. ZAPOME\u0147 NA MRTV\u00c9 TAHY S\u00a0MAXIM\u00c1LN\u00cd V\u00c1HOU Tuhle radu si z\u00e1m\u011brn\u011b nech\u00e1v\u00e1me na konec. Hodn\u011b z\u00a0v\u00e1s to asi dost vyto\u010d\u00ed. Konec konc\u016f mrtv\u00e9 tahy byly dom\u00e9nou nejenom powerlifter\u016f ale i hardcore kulturist\u016f dlouh\u00e9 roky. Powerlifte\u0159i je prov\u00e1d\u011bj\u00ed v\u00a0n\u00edzk\u00e9m po\u010dtu opakov\u00e1n\u00ed a mezi s\u00e9riemi dostate\u010dn\u011b dlouho odpo\u010d\u00edvaj\u00ed. \u010casto jim trv\u00e1 fakt hodn\u011b dlouho, ne\u017e se prokou\u0161ou zah\u0159\u00edvac\u00edmi s\u00e9riemi. Kulturist\u00e9 v\u011bt\u0161inou vol\u00ed vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed a krat\u0161\u00ed pauzy. Jejich hlavn\u00edm c\u00edlem je budov\u00e1n\u00ed hmoty ne s\u00edly. Ale ta samoz\u0159ejm\u011b roste taky, jinak by to ani ne\u0161lo. A takhle to fungovalo n\u011bkolik dek\u00e1d ke zna\u010dn\u00e9 spokojenosti spousty sportovc\u016f. Pak ale p\u0159i\u0161ly soci\u00e1ln\u00ed s\u00edt\u011b a na Instagram, Facebook, YouTube atd. za\u010dali postovat nejr\u016fzn\u011bj\u0161\u00ed borci prahnouc\u00ed po pozornosti a uzn\u00e1n\u00ed. A \u0159ada z\u00a0nich skl\u00edz\u00ed obdiv, i kdy\u017e toho vlastn\u011b moc nep\u0159edvedou. P\u0159ijdou k\u00a0velk\u00e9 \u010dince nalo\u017een\u00e9 kupou kotou\u010d\u016f, uchop\u00ed ji a zvednou nad zem. P\u0159itom hrb\u00ed z\u00e1da a r\u016fzn\u011b se krout\u00ed, technika je to \u017ealostn\u00e1. Odcvi\u010d\u00ed jedno opakov\u00e1n\u00ed a o\u010dek\u00e1vaj\u00ed potlesk. Bohu\u017eel se mezi jejich followery najdou tac\u00ed, kte\u0159\u00ed jim ten lajk daj\u00ed. A utvrd\u00ed je tak v\u00a0tom, \u017ee maj\u00ed pokra\u010dovat v\u00a0zapo\u010dat\u00e9 cest\u011b do pekel. V\u00a0ka\u017ed\u00e9m gymu se najde p\u00e1r takov\u00fdch, kte\u0159\u00ed prov\u00e1d\u00ed deset i v\u00edce s\u00e9ri\u00ed mrtv\u00fdch tah\u016f o jednom opakov\u00e1n\u00ed. V\u011bt\u0161ina z\u00a0nich p\u0159itom nem\u00e1 figuru, kter\u00e1 by jasn\u011b vypov\u00eddala o jejich pravideln\u00fdch setk\u00e1n\u00edch s\u00a0\u010dinkami. A takov\u00e1 je prost\u011b realita. Pokud chce\u0161 budovat z\u00e1dov\u00e9 svaly, zapome\u0148 na mrtv\u00e9 tahy o jednom opakov\u00e1n\u00ed. Rad\u011bji za\u0159azuj s\u00e9rie o 10-12 nebo 8-10 opakov\u00e1n\u00edch. Nejni\u017e\u0161\u00ed rozmez\u00ed by m\u011blo b\u00fdt 6-8. Kdo m\u00e1 probl\u00e9my s\u00a0bedry a nem\u016f\u017ee si nalo\u017eit moc velkou z\u00e1t\u011b\u017e, klidn\u011b m\u016f\u017ee zkusit s\u00e9rie o 20 opakov\u00e1n\u00edch. I takov\u00e9 cvi\u010den\u00ed toti\u017e m\u016f\u017ee m\u00edt obdivuhodnou intenzitu a efekt. A o to ti p\u0159ece jde, ne o mno\u017estv\u00ed lajk\u016f na Instagramu. Nebo ne?<\/p>\n","protected":false},"author":2,"featured_media":1081,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[33,42,58,63,20,16,21,65,12],"class_list":["post-1080","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky","tag-cinky","tag-cvicebni-program","tag-cviceni","tag-poradi-cviku","tag-posilovani","tag-svaly","tag-trenink","tag-treninkovy-program","tag-vykonnost"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1080","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1080"}],"version-history":[{"count":3,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1080\/revisions"}],"predecessor-version":[{"id":1084,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1080\/revisions\/1084"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/1081"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1080"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1080"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}