{"id":3640,"date":"2024-06-27T09:40:23","date_gmt":"2024-06-27T09:40:23","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3640"},"modified":"2026-03-25T15:21:06","modified_gmt":"2026-03-25T15:21:06","slug":"comprehensive-guide-5-day-dumbbell-only-workout-plan-for-total-body-transformation","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/komplexni-pruvodce-5denni-cvicebni-plan-pouze-s-cinkami-pro-celkovou-transformaci-tela\/","title":{"rendered":"Komplexn\u00ed pr\u016fvodce: 5denn\u00ed cvi\u010debn\u00ed pl\u00e1n pouze s \u010dinkami pro celkovou transformaci t\u011bla"},"content":{"rendered":"

Pokud se chcete udr\u017eet v kondici, v\u00edt\u00e1m v\u00e1s v na\u0161em podrobn\u00e9m 5denn\u00edm cvi\u010debn\u00edm pl\u00e1nu pouze s \u010dinkami. Tento pl\u00e1n jsme navrhli tak, aby v\u00e1m pomohl transformovat t\u011blo a budovat s\u00edlu.<\/span><\/p>\n

 <\/p>\n

Sestavili jsme tento podrobn\u00fd 5denn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n pouze s \u010dinkami, kter\u00fd v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161eho fitness c\u00edle, a\u0165 u\u017e d\u00e1v\u00e1te p\u0159ednost cvi\u010den\u00ed doma, nebo jste pravideln\u00fdm n\u00e1v\u0161t\u011bvn\u00edkem posilovny. Tento program se nejen dob\u0159e hod\u00ed do jak\u00e9hokoli rozvrhu, ale tak\u00e9 pom\u016f\u017ee procvi\u010dit v\u0161echny hlavn\u00ed svalov\u00e9 skupiny.\u00a0<\/span><\/p>\n

 <\/p>\n

Tak se se mnou pono\u0159te do detail\u016f t\u011bchto 5denn\u00edch tr\u00e9nink\u016f pouze s \u010dinkami.<\/span><\/p>\n

Den 1: Hrudn\u00edk a triceps<\/b><\/h2>\n

Zah\u0159\u00e1t se:<\/b><\/p>\n

Prove\u010fte 5minutov\u00fd kardio tr\u00e9nink, kter\u00fd zahrnuje jumping jacks, jogging nebo ch\u016fzi, abyste zv\u00fd\u0161ili tepovou frekvenci a p\u0159ipravili se na hlavn\u00ed cvi\u010den\u00ed.<\/span><\/p>\n

 <\/p>\n

Dynamick\u00e9 protahov\u00e1n\u00ed<\/b><\/p>\n

Se zam\u011b\u0159en\u00edm na horn\u00ed \u010d\u00e1st t\u011bla ot\u00e1\u010dejte rukama v kruhu, prov\u00e1d\u011bjte krou\u017een\u00ed rameny a otev\u00edr\u00e1n\u00ed hrudn\u00edku pro uvoln\u011bn\u00ed sval\u016f.<\/span><\/p>\n

 <\/p>\n

Cvi\u010den\u00ed<\/b><\/p>\n

    \n
  1. Tlak s jednoru\u010dkami na lavi\u010dce:<\/b><\/li>\n<\/ol>\n

    S\u00e9rie\/opakov\u00e1n\u00ed: 4 s\u00e9rie po 8-12 opakov\u00e1n\u00edch<\/span><\/p>\n

     <\/p>\n

    Lehn\u011bte si na lavi\u010dku, dr\u017ete v ka\u017ed\u00e9 ruce \u010dinku a zvedn\u011bte ji p\u0159\u00edmo nad hrudn\u00edk, pot\u00e9 ji spus\u0165te zp\u011bt do v\u00fdchoz\u00ed polohy.<\/span><\/p>\n

     <\/p>\n

      \n
    1. Tlak s jednoru\u010dkami na \u0161ikm\u00e9 noze:\u00a0<\/b><\/li>\n<\/ol>\n

      S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10-12 opakov\u00e1n\u00edch<\/span><\/p>\n

       <\/p>\n

      Nastavte lavi\u010dku do \u00fahlu 30-45 stup\u0148\u016f. Zvedn\u011bte \u010dinky sou\u010dasn\u011b se zam\u011b\u0159en\u00edm na horn\u00ed \u010d\u00e1st hrudn\u00edku.\u00a0<\/span><\/p>\n

       <\/p>\n

        \n
      1. \u010cinky s \u010dinkami<\/b><\/li>\n<\/ol>\n

        S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

         <\/p>\n

        Na lavici si lehn\u011bte na z\u00e1da a dr\u017ete \u010dinky v obou rukou. \u0160iroce rozpa\u017ete pa\u017ee, spus\u0165te z\u00e1va\u017e\u00ed k t\u011blu a zvedn\u011bte je k sob\u011b nad hrudn\u00edk.<\/span><\/p>\n

         <\/p>\n

          \n
        1. Pullover s \u010dinkami<\/b><\/li>\n<\/ol>\n

          S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10-12 opakov\u00e1n\u00edch<\/span><\/p>\n

           <\/p>\n

          Ve stejn\u00e9 poloze vle\u017ee dr\u017ete jednu \u010dinku ob\u011bma rukama, nat\u00e1hn\u011bte z\u00e1va\u017e\u00ed za hlavu a pomoc\u00ed hrudn\u00edch a z\u00e1dov\u00fdch sval\u016f ji vra\u0165te zp\u011bt nad hrudn\u00edk.<\/span><\/p>\n

           <\/p>\n

            \n
          1. Zp\u011btn\u00e9 \u00fadery s tricepsovou \u010dineu<\/b><\/li>\n<\/ol>\n

            S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

             <\/p>\n

            Ve stoje se p\u0159edklo\u0148te v pase a v ka\u017ed\u00e9 ruce dr\u017ete \u010dinku. Nat\u00e1hn\u011bte pa\u017ee za sebe a dbejte na to, abyste po celou dobu dr\u017eeli stabiln\u00ed horn\u00ed \u010d\u00e1st pa\u017ee.\u00a0\u00a0<\/span><\/p>\n

             <\/p>\n

              \n
            1. Extenze tricepsu nad hlavou<\/b><\/li>\n<\/ol>\n

              S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10-12 opakov\u00e1n\u00edch<\/span><\/p>\n

               <\/p>\n

              Toto cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt vsed\u011b nebo vestoje, a\u0165 u\u017e zaujmete jakoukoli polohu, dr\u017ete jednu \u010dinku ob\u011bma rukama za hlavou a nat\u00e1hn\u011bte pa\u017ee, abyste zvedli v\u00e1hu nad hlavu.\u00a0<\/span><\/p>\n

               <\/p>\n

               <\/p>\n

              \"\"<\/p>\n

              Ochladit:<\/b><\/p>\n

              Po tr\u00e9ninku si pro regeneraci sval\u016f prove\u010fte 5minutov\u00e9 protahovac\u00ed cvi\u010den\u00ed, jako je statick\u00e9 prota\u017een\u00ed hrudn\u00edku u zdi a prota\u017een\u00ed triceps\u016f nad hlavou.<\/span><\/p>\n

              2. den: Z\u00e1da a biceps<\/b><\/h2>\n

              Zah\u0159\u00e1t se: <\/b>\u00a0Prov\u00e1d\u011bjte 5 minut kardia, jako cvi\u010den\u00ed prvn\u00edho dne, abyste rozproudili krev. Prov\u00e1d\u011bjte dynamick\u00e9 protahov\u00e1n\u00ed zam\u011b\u0159en\u00e9 na pa\u017ee a z\u00e1da, za\u0159a\u010fte tak\u00e9 cviky jako \u0161vihy pa\u017eemi a kroucen\u00ed trupu.<\/span><\/p>\n

              <\/h2>\n

              Cvi\u010den\u00ed<\/b><\/p>\n

              <\/h2>\n
                \n
              1. P\u0159\u00edtahy s \u010dinkami v p\u0159edklonu<\/b><\/li>\n<\/ol>\n

                S\u00e9rie\/opakov\u00e1n\u00ed: 4 sady po 8-12 opakov\u00e1n\u00edch<\/span><\/p>\n

                <\/h2>\n

                P\u0159edklo\u0148te se v pase s \u010dinkou v ka\u017ed\u00e9 ruce, p\u0159it\u00e1hn\u011bte z\u00e1va\u017e\u00ed k bok\u016fm a stahujte lopatky k sob\u011b.\u00a0<\/span><\/p>\n

                <\/h2>\n
                  \n
                1. P\u0159\u00edtahy jednoru\u010dn\u00edch \u010dinek<\/b><\/li>\n<\/ol>\n

                  S\u00e9rie\/Opakov\u00e1n\u00ed: 3 s\u00e9rie po 10-12 opakov\u00e1n\u00edch na pa\u017ei<\/span><\/p>\n

                  <\/h2>\n

                  S oporou o lavi\u010dku si v jedn\u00e9 ruce vezm\u011bte \u010dinku a p\u0159it\u00e1hn\u011bte ji k bok\u016fm. Tento postup opakujte pro druhou ruku.\u00a0<\/span><\/p>\n

                  <\/h2>\n
                    \n
                  1. Mrtv\u00e9 tahy s jednoru\u010dkami<\/b><\/li>\n<\/ol>\n

                    S\u00e9rie\/opakov\u00e1n\u00ed: 4 sady po 8-10 opakov\u00e1n\u00edch<\/span><\/p>\n

                    <\/h2>\n

                    Postavte se s nohama od sebe v boc\u00edch, dr\u017ete v ka\u017ed\u00e9 ruce \u010dinku, p\u0159edklo\u0148te se v boc\u00edch, spus\u0165te \u010dinku na zem a pot\u00e9 se znovu postavte dozadu.\u00a0<\/span><\/p>\n

                    <\/h2>\n
                      \n
                    1. Pokr\u010den\u00ed ramen s \u010dinkami<\/b><\/li>\n<\/ol>\n

                      S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                      <\/h2>\n

                      Postavte se rovn\u011b a dr\u017ete \u010dinky v ka\u017ed\u00e9 ruce pod\u00e9l t\u011bla. P\u0159it\u00e1hn\u011bte ramena k uchu a pot\u00e9 je spus\u0165te dozadu.\u00a0<\/span><\/p>\n

                      <\/h2>\n
                        \n
                      1. Bicepsov\u00e9 zdvihy s jednoru\u010dkami<\/b><\/li>\n<\/ol>\n

                        S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                        <\/h2>\n

                        Stojte s \u010dinkami v ka\u017ed\u00e9 ruce sm\u011b\u0159uj\u00edc\u00ed nahoru. Dr\u017ete pa\u017ee bl\u00edzko t\u011bla a p\u0159itahujte z\u00e1va\u017e\u00ed k ramen\u016fm, pot\u00e9 je spus\u0165te \u00fapln\u011b dol\u016f.\u00a0\u00a0<\/span><\/p>\n

                        <\/h2>\n
                          \n
                        1. Kladivov\u00e9 kade\u0159e<\/b><\/li>\n<\/ol>\n

                          S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10-12 opakov\u00e1n\u00edch<\/span><\/p>\n

                          <\/h2>\n

                          Postavte se vzp\u0159\u00edmen\u011b, dr\u017ete v ka\u017ed\u00e9 ruce \u010dinku s dlan\u011bmi k sob\u011b, zvedn\u011bte z\u00e1va\u017e\u00ed a pot\u00e9 je spus\u0165te dol\u016f.\u00a0<\/span><\/p>\n

                          \"\"<\/p>\n

                          Ochladit:<\/b><\/p>\n

                          Prove\u010fte 5 minut prota\u017een\u00ed zam\u011b\u0159en\u00e9ho na z\u00e1da a bicepsy. Prot\u00e1hn\u011bte z\u00e1da a pa\u017ee pro usnadn\u011bn\u00ed regenerace.<\/span><\/p>\n

                          Den 3: Nohy a b\u0159icho<\/b><\/h2>\n

                          Zah\u0159\u00e1t se:<\/b><\/p>\n

                          D\u011blejte 5 minut kardio cvi\u010den\u00ed, jako je svi\u017en\u00e1 ch\u016fze nebo jogging.\u00a0<\/span><\/p>\n

                          <\/h4>\n

                          Zam\u011b\u0159te se na spodn\u00ed \u010d\u00e1st t\u011bla a prov\u00e1d\u011bjte dynamick\u00e9 protahov\u00e1n\u00ed, v\u010detn\u011b \u0161vih\u016f nohama, v\u00fdpad\u016f a krou\u017een\u00ed boky.<\/span><\/p>\n

                          <\/h4>\n

                          Cvi\u010den\u00ed:<\/b><\/p>\n

                            \n
                          1. D\u0159epy s \u010dinkami<\/b><\/li>\n<\/ol>\n

                            S\u00e9rie\/opakov\u00e1n\u00ed: 4 sady po 10-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                            <\/h4>\n

                            Postavte se a dr\u017ete \u010dinku v ka\u017ed\u00e9 ruce pod\u00e9l bok\u016f nebo ramen. S hrudn\u00edkem vzh\u016fru se prohn\u011bte do d\u0159epu a pot\u00e9 se znovu postavte.\u00a0<\/span><\/p>\n

                            \u00a0<\/span><\/p>\n

                              \n
                            1. V\u00fdpady \u010dinky<\/b><\/li>\n<\/ol>\n

                              S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12 opakov\u00e1n\u00edch na nohu<\/span><\/p>\n

                              <\/h4>\n

                              Dr\u017ete \u010dinku v ka\u017ed\u00e9 ruce pod\u00e9l t\u011bla a ud\u011blejte v\u00fdpad s koleny v \u00fahlu 90 stup\u0148\u016f. Trup dr\u017ete vzp\u0159\u00edmen\u011b a st\u0159\u00eddejte nohy.\u00a0<\/span><\/p>\n

                              <\/h4>\n
                                \n
                              1. Rumunsk\u00e9 mrtv\u00e9 tahy<\/b><\/li>\n<\/ol>\n

                                S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10-12 opakov\u00e1n\u00edch<\/span><\/p>\n

                                <\/h4>\n

                                Lehce pokr\u010dte kolena, prohn\u011bte se v ky\u010dl\u00edch a sni\u017ete z\u00e1va\u017e\u00ed k chodidl\u016fm, p\u0159i\u010dem\u017e se zam\u011b\u0159te na hamstringy.\u00a0<\/span><\/p>\n

                                <\/h4>\n
                                  \n
                                1. P\u0159\u00edtahy s \u010dinkami<\/b><\/li>\n<\/ol>\n

                                  S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12 opakov\u00e1n\u00edch na nohu<\/span><\/p>\n

                                  <\/h4>\n

                                  Dr\u017ete \u010dinku v obou rukou pod\u00e9l t\u011bla s dlan\u011bmi sm\u011b\u0159uj\u00edc\u00edmi dovnit\u0159. Stoupn\u011bte si na lavi\u010dku nebo bednu, st\u0159\u00eddejte nohy a protla\u010dte se patami, abyste se postavili.\u00a0<\/span><\/p>\n

                                  <\/h4>\n
                                    \n
                                  1. Rusk\u00e9 zvraty<\/b><\/li>\n<\/ol>\n

                                    S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 20 opakov\u00e1n\u00edch (10 na stranu)<\/span><\/p>\n

                                    <\/h4>\n

                                    Sedn\u011bte si na zem s nohama nad podlahou. Dr\u017ete \u010dinku ob\u011bma rukama a krou\u0165te horn\u00ed \u010d\u00e1st\u00ed t\u011bla ze strany na stranu.<\/span><\/p>\n

                                    <\/h4>\n
                                      \n
                                    1. Bo\u010dn\u00ed oh\u00fdb\u00e1n\u00ed s \u010dinkami<\/b><\/li>\n<\/ol>\n

                                      S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 15 opakov\u00e1n\u00edch na stranu<\/span><\/p>\n

                                      <\/h4>\n

                                      Ve vzp\u0159\u00edmen\u00e9 poloze dr\u017ete v jedn\u00e9 ruce \u010dinku a p\u0159edklo\u0148te se, sni\u017ete z\u00e1va\u017e\u00ed sm\u011brem ke koleni a pot\u00e9 se vra\u0165te do postaven\u00ed.\u00a0<\/span><\/p>\n

                                      \"\"<\/h4>\n

                                      Ochladit:<\/b><\/p>\n

                                      Prove\u010fte 5minutov\u00fd statick\u00fd stre\u010dink zam\u011b\u0159en\u00fd na nohy, st\u0159ed t\u011bla a b\u0159i\u0161n\u00ed svaly.\u00a0<\/span><\/p>\n

                                      4. den: Ramena a j\u00e1dro<\/b><\/h2>\n

                                      Zah\u0159\u00e1t se:<\/b><\/p>\n

                                      Jako obvykle prove\u010fte lehk\u00e9 kardio pro zah\u0159\u00e1t\u00ed, zam\u011b\u0159te se na ramena a st\u0159ed t\u011bla a za\u0159a\u010fte kruhy pa\u017eemi, kroucen\u00ed trupu a krou\u017een\u00ed rameny.<\/span><\/p>\n

                                      <\/h4>\n

                                      Cvi\u010den\u00ed<\/b><\/p>\n

                                        \n
                                      1. Tlak s jednoru\u010dkami na ramena<\/b><\/li>\n<\/ol>\n

                                        S\u00e9rie\/opakov\u00e1n\u00ed: 4 sady po 8-12 opakov\u00e1n\u00edch<\/span><\/p>\n

                                        <\/h4>\n

                                        Toto cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt vsed\u011b nebo vestoje, s \u010dinkou v ka\u017ed\u00e9 ruce ve v\u00fd\u0161ce ramen, zvednut\u00edm z\u00e1va\u017e\u00ed nad hlavu a n\u00e1sledn\u00fdm spou\u0161t\u011bn\u00edm zp\u011bt dol\u016f.\u00a0<\/span><\/p>\n

                                        <\/h4>\n
                                          \n
                                        1. Bo\u010dn\u00ed zdvihy<\/b><\/li>\n<\/ol>\n

                                          S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                                          <\/h4>\n

                                          S m\u00edrn\u011b pokr\u010den\u00fdmi rukama dr\u017ete v ka\u017ed\u00e9 \u010dinku a zvedejte z\u00e1va\u017e\u00ed pod\u00e9l t\u011bla, dokud nedos\u00e1hne v\u00fd\u0161ky ramen.\u00a0<\/span><\/p>\n

                                          <\/h4>\n
                                            \n
                                          1. P\u0159edn\u00ed zvednut\u00ed<\/b><\/li>\n<\/ol>\n

                                            S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                                            <\/h4>\n

                                            Zvedn\u011bte z\u00e1va\u017e\u00ed p\u0159ed sebe, do v\u00fd\u0161ky ramen, a spus\u0165te je dol\u016f.<\/span><\/p>\n

                                            <\/h4>\n
                                              \n
                                            1. Zadn\u00ed deltov\u00e9 palce<\/b><\/li>\n<\/ol>\n

                                              S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                                              <\/h4>\n

                                              P\u0159edklo\u0148te se v pase a dr\u017ete \u010dinky v ka\u017ed\u00e9 ruce proti sob\u011b. Zvedn\u011bte \u010dinky do stran a z\u00e1rove\u0148 stahujte lopatky k sob\u011b.\u00a0<\/span><\/p>\n

                                              <\/h4>\n
                                                \n
                                              1. Prkno s p\u0159\u00edtahem jednoru\u010dek<\/b><\/li>\n<\/ol>\n

                                                S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10 opakov\u00e1n\u00edch na stranu<\/span><\/p>\n

                                                <\/h4>\n

                                                V pozici prkna veslujte s jednou \u010dinkou a udr\u017eujte stabiln\u00ed dr\u017een\u00ed t\u011bla.\u00a0<\/span><\/p>\n

                                                <\/h4>\n
                                                  \n
                                                1. D\u0159evorubce s \u010dinkami<\/b><\/li>\n<\/ol>\n

                                                  S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12 opakov\u00e1n\u00edch na stranu<\/span><\/p>\n

                                                  <\/h4>\n

                                                  Dr\u017ete \u010dinku ob\u011bma rukama. Oto\u010dte trup a t\u00e1hn\u011bte z\u00e1va\u017e\u00ed diagon\u00e1ln\u011b p\u0159es t\u011blo.\u00a0<\/span><\/p>\n

                                                  \"\"<\/p>\n

                                                  Ochladit:<\/b><\/p>\n

                                                  Pro uklidn\u011bn\u00ed se 5 minut prot\u00e1hn\u011bte se zam\u011b\u0159en\u00edm na ramena a st\u0159ed t\u011bla.<\/span><\/p>\n

                                                  Den 5: Cel\u00e9 t\u011blo<\/b><\/h2>\n

                                                  Zah\u0159\u00e1t se:<\/b><\/p>\n

                                                  D\u011blejte 5 minut lehk\u00e9ho kardia, zapojte cviky na cel\u00e9 t\u011blo, jako jsou jumping jacks a dynamick\u00e9 protahov\u00e1n\u00ed.<\/span><\/p>\n

                                                  <\/h4>\n

                                                  Cvi\u010den\u00ed:<\/b><\/p>\n

                                                    \n
                                                  1. Posilova\u010de jednoru\u010dek<\/b><\/li>\n<\/ol>\n

                                                    S\u00e9rie\/opakov\u00e1n\u00ed: 4 sady po 10-12 opakov\u00e1n\u00edch<\/span><\/p>\n

                                                    <\/h4>\n

                                                    Kombinujte d\u0159ep s tlakem nad hlavou a dr\u017ete v ka\u017ed\u00e9 ruce \u010dinku ve v\u00fd\u0161ce ramen. D\u0159epn\u011bte si a p\u0159i vst\u00e1v\u00e1n\u00ed zvedn\u011bte \u010dinku nad hlavu.\u00a0<\/span><\/p>\n

                                                    <\/h4>\n
                                                      \n
                                                    1. Odpadlick\u00e9 \u0159\u00e1dky<\/b><\/li>\n<\/ol>\n

                                                      S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10 opakov\u00e1n\u00edch na stranu<\/span><\/p>\n

                                                      <\/h4>\n

                                                      V pozici prkna dr\u017ete \u010dinky na obou stran\u00e1ch. Zvedn\u011bte \u010dinky a\u017e k hrudn\u00edmu ko\u0161i. St\u0159\u00eddejte strany.<\/span><\/p>\n

                                                      <\/h4>\n
                                                        \n
                                                      1. P\u0159\u00edtah a tlak s jednoru\u010dkami<\/b><\/li>\n<\/ol>\n

                                                        S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 8-10 opakov\u00e1n\u00edch<\/span><\/p>\n

                                                        <\/h4>\n

                                                        Zvedn\u011bte \u010dinky ze zem\u011b k ramen\u016fm a pot\u00e9 je vytla\u010dte nad hlavu.\u00a0<\/span><\/p>\n

                                                        <\/h4>\n
                                                          \n
                                                        1. Trhnut\u00ed \u010dinky<\/b><\/li>\n<\/ol>\n

                                                          S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 8-10 opakov\u00e1n\u00edch na pa\u017ei<\/span><\/p>\n

                                                          <\/h4>\n

                                                          Rychle a siln\u011b zvedn\u011bte \u010dinky z podlahy a zatla\u010dte je nad hlavu.<\/span><\/p>\n

                                                          <\/h4>\n
                                                            \n
                                                          1. \u0160vih s \u010dinkou<\/b><\/li>\n<\/ol>\n

                                                            S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 12-15 opakov\u00e1n\u00edch<\/span><\/p>\n

                                                            <\/h4>\n

                                                            S proh\u00fdban\u00fdmi boky uchopte \u010dinku ob\u011bma rukama a zvedn\u011bte ji do \u00farovn\u011b ramen, p\u0159i\u010dem\u017e z\u00e1rove\u0148 zapojujte st\u0159ed t\u011bla.\u00a0<\/span><\/p>\n

                                                            <\/h4>\n
                                                              \n
                                                            1. Burpee s tlakem jednoru\u010dek<\/b><\/li>\n<\/ol>\n

                                                              S\u00e9rie\/opakov\u00e1n\u00ed: 3 sady po 10 opakov\u00e1n\u00edch<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Ud\u011blejte burpee a na konci zvedn\u011bte \u010dinky nad hlavu.\u00a0<\/span><\/p>\n

                                                              \"\"<\/p>\n

                                                              Ochladit:<\/b><\/p>\n

                                                              Pro usnadn\u011bn\u00ed regenerace prove\u010fte 5minutov\u00e9 statick\u00e9 prota\u017een\u00ed cel\u00e9ho t\u011bla.<\/span><\/p>\n

                                                              Z\u00e1v\u011br<\/b>\u00a0<\/span><\/h2>\n

                                                              Jste p\u0159ipraveni zm\u011bnit sv\u00e9 t\u011blo s na\u0161\u00edm 5denn\u00edm cvi\u010debn\u00edm programem pouze s \u010dinkami?<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Pak se vydejte na svou cestu je\u0161t\u011b dnes a za\u010dn\u011bte sledovat sv\u016fj pokrok.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              D\u00edky d\u016fslednosti a oddanosti budete na cest\u011b k dosa\u017een\u00ed masivn\u00edho n\u00e1r\u016fstu svalov\u00e9 hmoty a pozoruhodn\u00e9 s\u00edly.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Nezapome\u0148te v\u011bnovat pozornost sv\u00e9mu t\u011blu, udr\u017eovat si spr\u00e1vnou formu a posilovat sv\u016fj tr\u00e9nink vyv\u00e1\u017eenou stravou.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Informace o va\u0161em formul\u00e1\u0159i pro \u0161kolen\u00ed si m\u016f\u017eete zdarma vy\u017e\u00e1dat od <\/span>IFBB PRO na Anabolic Coach<\/span><\/a> dnes.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

                                                              If you are looking to keep fit, I welcome you to our in-depth 5-day dumbell-only exercise plan. We have designed this plan to help transform the body and build strength.   We compiled this in-depth 5 day dumbbell-only workout plan to help you achieve your fitness goal, whether you prefer working out at home or […] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3672,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"\nComprehensive Guide: 5-Day Dumbbell-Only Workout Plan for Total Body Transformation - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Transform your body with our comprehensive 5-day dumbbell-only workout plan. 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