{"id":165936,"date":"2020-03-24T00:00:00","date_gmt":"2020-03-23T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/"},"modified":"2021-11-10T20:46:34","modified_gmt":"2021-11-10T19:46:34","slug":"cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/","title":{"rendered":"Cvi\u010dte v pohodl\u00ed domova &#8211; cviky s vlastn\u00ed v\u00e1hou a p\u0159\u00edslu\u0161enstv\u00edm na cvi\u010den\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/#Jake_pomucky_vam_mohou_zjednodusit_domaci_trenink\" title=\"Jak\u00e9 pom\u016fcky v\u00e1m mohou zjednodu\u0161it dom\u00e1c\u00ed tr\u00e9nink\">Jak\u00e9 pom\u016fcky v\u00e1m mohou zjednodu\u0161it dom\u00e1c\u00ed tr\u00e9nink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/#Cviky_na_bricho\" title=\"Cviky na b\u0159icho\">Cviky na b\u0159icho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/#Cviky_na_zadek_a_stehna\" title=\"Cviky na zadek a stehna\">Cviky na zadek a stehna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/#Cviky_na_zada\" title=\"Cviky na z\u00e1da\">Cviky na z\u00e1da<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ne v\u017edy je mo\u017en\u00e9&nbsp;<strong>dostat se do posilovny&nbsp;<\/strong>a kvalitn\u011b si zacvi\u010dit.&nbsp;M\u016f\u017eete toho m\u00edt hodn\u011b v pr\u00e1ci, nem\u016f\u017eete naj\u00edt to&nbsp;<strong>spr\u00e1vn\u00e9 fitko,&nbsp;<\/strong>nebo prost\u011b neradi&nbsp;<strong>cvi\u010d\u00edte ve spole\u010dnosti jin\u00fdch lid\u00ed.&nbsp;<\/strong>To v\u00e1m, ale nemus\u00ed br\u00e1nit v tom, abyste dos\u00e1hli sv\u00e9&nbsp;<strong>vysn\u011bn\u00e9 postavy.&nbsp;<\/strong>Pod\u00edvejte se s n\u00e1mi na ty&nbsp;<strong>nejlep\u0161\u00ed cviky s vlastn\u00ed v\u00e1hou,&nbsp;<\/strong>kter\u00e9 m\u016f\u017eete cvi\u010dit v pohodl\u00ed domova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_pomucky_vam_mohou_zjednodusit_domaci_trenink\"><\/span>Jak\u00e9 pom\u016fcky v\u00e1m mohou zjednodu\u0161it dom\u00e1c\u00ed tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edte do&nbsp;<strong>pl\u00e1nov\u00e1n\u00ed sv\u00e9ho tr\u00e9ninku,&nbsp;<\/strong>nem\u011bli byste zapom\u00ednat na&nbsp;<strong>spr\u00e1vn\u00e9 p\u0159\u00edslu\u0161enstv\u00ed.&nbsp;<\/strong>P\u0159i budov\u00e1n\u00ed sval\u016f \u010di spalov\u00e1n\u00ed tuk\u016f v\u00e1m toti\u017e mohou pomoci i&nbsp;<strong>\u00fa\u010dinn\u00e9 <a title=\"P\u0159\u00edslu\u0161enstv\u00ed na cvi\u010den\u00ed GymBeam\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noopener noreferrer\">fitness pom\u016fcky<\/a>&nbsp;<\/strong>vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink.&nbsp;Ty v\u00e1m zaru\u010d\u00ed dostate\u010dn\u00fd komfort a posunou va\u0161i snahu na&nbsp;<strong>vy\u0161\u0161\u00ed level.&nbsp;<\/strong>Jak\u00e9 to jsou?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Fitness podlo\u017eka<\/strong><\/h3>\n\n\n\n<p>Z\u00e1kladn\u00ed pom\u016fckou pro ka\u017ed\u00fd cvik je jednozna\u010dn\u011b&nbsp;<strong><a title=\"Fitness podlo\u017eky GymBeam\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noopener noreferrer\">fitness podlo\u017eka<\/a><\/strong><strong>.&nbsp;<\/strong>Nejen, \u017ee d\u00edky n\u00ed bude&nbsp;<strong>cvi\u010den\u00ed mnohem pohodln\u011bj\u0161\u00ed,&nbsp;<\/strong>m\u016f\u017ee v\u00e1m pomoci zabr\u00e1nit vzniku zran\u011bn\u00ed a nep\u0159\u00edjemn\u00fdch mod\u0159in.&nbsp;Vybaveny b\u00fdvaj\u00ed&nbsp;<strong>protiskluzov\u00fdm povrchem,&nbsp;<\/strong>kter\u00fd je ide\u00e1ln\u00ed na cvi\u010den\u00ed j\u00f3gy, stre\u010dinku \u010di dynamick\u00e9 cvi\u010den\u00ed s v\u00fdskoky.&nbsp;Pomoc\u00ed podlo\u017eek&nbsp;<strong>zlep\u0161\u00edte svou stabilitu&nbsp;<\/strong>p\u0159i tvarov\u00e1n\u00ed va\u0161\u00ed postavy.&nbsp;Nav\u00edc, pokud se rozhodnete do sv\u00e9ho tr\u00e9ninku za\u0159adit i plank, va\u0161e ruce v\u00e1m d\u00edky&nbsp;<strong>m\u011bkk\u00e9mu povrchu podlo\u017eky&nbsp;<\/strong>ur\u010dit\u011b pod\u011bkuj\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>V\u00e1lec na cvi\u010den\u00ed<\/strong><\/h3>\n\n\n\n<p>Cvi\u010den\u00ed s&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/domaci-trenink\">p\u011bnov\u00fdm v\u00e1lcem<\/a><\/strong>&nbsp;nebo&nbsp;<strong>foam rollerem&nbsp;<\/strong>p\u0159in\u00e1\u0161\u00ed pro va\u0161e t\u011blo mnoho benefit\u016f.&nbsp;Krom\u011b&nbsp;<strong>mas\u00e1\u017ee nam\u00e1han\u00fdch sval\u016f&nbsp;<\/strong>pom\u00e1h\u00e1 i p\u0159i&nbsp;<strong>zm\u00edrn\u011bn\u00ed bolesti.&nbsp;<\/strong>Nav\u00edc ho m\u016f\u017eete vyu\u017e\u00edt p\u0159i cvi\u010den\u00ed&nbsp;<strong>sedac\u00edch sval\u016f, zad \u010di jako sou\u010d\u00e1st planku nebo d\u0159ep\u016f.&nbsp;<\/strong>Fantazii se meze nekladou a vy rozhodn\u011b ocen\u00edte mnoho\u010detn\u00e9 vyu\u017eit\u00ed v\u00e1lc\u016f na cvi\u010den\u00ed.&nbsp;Jak\u00e9 dal\u0161\u00ed cviky s n\u00edm m\u016f\u017eete d\u011blat?&nbsp;Do\u010dtete se o tom v na\u0161em \u010dl\u00e1nku <a title=\"15 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\">15 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem nebo foam rollerem<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00002-min.jpeg\" alt=\"V\u00e1lec na cvi\u010den\u00ed pom\u00e1h\u00e1 mas\u00edrovat nam\u00e1han\u00e9 svaly\" width=\"843\" height=\"562\" title=\"V\u00e1lec na cvi\u010den\u00ed pom\u00e1h\u00e1 mas\u00edrovat nam\u00e1han\u00e9 svaly\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Fit m\u00ed\u010d<\/strong><\/h3>\n\n\n\n<p>Cvi\u010den\u00ed s <a title=\"Fit m\u00ed\u010de GymBeam\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noopener noreferrer\">fit m\u00ed\u010dem<\/a> se poj\u00ed zejm\u00e9na s tr\u00e9nov\u00e1n\u00edm p\u00e1te\u0159e \u010di j\u00f3gy. Jeho vyu\u017eit\u00ed je v\u0161ak mnohem \u0161ir\u0161\u00ed a pomoc\u00ed n\u011bj procvi\u010d\u00edte cel\u00e9 sv\u00e9 t\u011blo. Na fit m\u00ed\u010di toti\u017e m\u016f\u017eete s lehkost\u00ed cvi\u010dit <strong>silov\u00e9 i kardio tr\u00e9ninky. <\/strong>Vyu\u017eijete ho i na plank, sedy-lehy, kliky, \u010di jako sou\u010d\u00e1st HIIT tr\u00e9nink\u016f. Pom\u016f\u017ee v\u00e1m tak\u00e9 <strong>zlep\u0161it stabilitu, rovnov\u00e1hu a dr\u017een\u00ed t\u011bla. <\/strong>Jak si ale vybrat ten spr\u00e1vn\u00fd fit m\u00ed\u010d? Prost\u011b se na n\u011bj posa\u010fte a kdy\u017e se va\u0161e chodidla pohodln\u011b dotknou zem\u011b a budou v prav\u00e9m \u00fahlu, <strong>je pro v\u00e1s vhodn\u00fd. <\/strong>Pro v\u00edce inspirac\u00ed na vyu\u017eit\u00ed fit m\u00ed\u010de ve va\u0161em tr\u00e9ninku si p\u0159e\u010dt\u011bte na\u0161e \u010dl\u00e1nky <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 Nejefektivn\u011bj\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na formov\u00e1n\u00ed b\u0159icha<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">13 nejefektivn\u011bj\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem<\/a>. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG-20190829-WA0009-min.jpg\" alt=\"Gymnastick\u00fd m\u00ed\u010d zlep\u0161uje stabilitu a rovnov\u00e1hu t\u011bla\" width=\"843\" height=\"562\" title=\"Gymnastick\u00fd m\u00ed\u010d zlep\u0161uje stabilitu a rovnov\u00e1hu t\u011bla\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Posilovac\u00ed gumy nebo expand\u00e9ry<\/h3>\n\n\n\n<p><a title=\"Posilovac\u00ed gumy a expandery GymBeam\" href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" rel=\"noopener noreferrer\">Expand\u00e9ry a posilovac\u00ed gumy<\/a> jsou velmi obl\u00edben\u00fdm pomocn\u00edkem p\u0159i realizaci mnoha cvik\u016f.&nbsp;D\u00edky nim toti\u017e m\u016f\u017ee b\u00fdt ka\u017ed\u00fd cvik je\u0161t\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed a p\u0159ivede v\u00e1s&nbsp;<strong>k lep\u0161\u00edm v\u00fdsledk\u016fm.&nbsp;<\/strong>Jejich funk\u010dnost je toti\u017e d\u00e1na&nbsp;<strong>odporem materi\u00e1lu.&nbsp;<\/strong>\u010c\u00edm je odpor siln\u011bj\u0161\u00ed, t\u00edm je cvi\u010den\u00ed s nimi n\u00e1ro\u010dn\u011bj\u0161\u00ed.&nbsp;Extr\u00e9mn\u011b odoln\u00e9 gumy slou\u017e\u00ed k pos\u00edlen\u00ed prsn\u00edch, sedac\u00edch a b\u0159i\u0161n\u00edch sval\u016f, ale i sval\u016f nohou a zad.&nbsp;Jednodu\u0161e s nimi procvi\u010d\u00edte a&nbsp;<strong>pos\u00edl\u00edte svalstvo cel\u00e9ho t\u011bla.&nbsp;<\/strong>Pro inspiraci se pod\u00edvejte i na n\u011bkolik tip\u016f na cviky s expand\u00e9rem na na\u0161em&nbsp;<a title=\"Home Workout Cviky s Expand\u00e9rem\" href=\"https:\/\/www.youtube.com\/watch?v=Xs1ue1-D0T4&amp;t=20s\" target=\"_blank\" rel=\"noopener noreferrer\">youtube kan\u00e1lu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0160vihadlo<\/strong><\/h3>\n\n\n\n<p>M\u00e1te r\u00e1di kardio, ale nem\u016f\u017eete si j\u00edt zab\u011bhat nebo pou\u017e\u00edt kardio p\u0159\u00edstroje v posilovn\u011b?&nbsp;Po\u0159\u00e1dn\u011b se&nbsp;<strong>zapotit m\u016f\u017eete i v pohodl\u00ed domova.&nbsp;<\/strong>\u00da\u010dinnou pom\u016fckou v\u00e1m p\u0159i tom m\u016f\u017ee b\u00fdt&nbsp;<strong>oby\u010dejn\u00e9&nbsp;<a title=\"\u0160vihadla GymBeam\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noopener noreferrer\">\u0161vihadlo<\/a>.&nbsp;<\/strong>Cvi\u010den\u00ed na \u0161vihadle p\u016fsob\u00ed p\u0159\u00edzniv\u011b na srde\u010dn\u011b-c\u00e9vn\u00ed syst\u00e9m,&nbsp;<strong>zlep\u0161uje fyzickou kondici a posiluje tak\u00e9 svalov\u00fd apar\u00e1t.&nbsp;<\/strong>Vybrat si nav\u00edc m\u016f\u017eete i digit\u00e1ln\u00ed \u0161vihadla, kter\u00e1 v\u00e1m budou&nbsp;<strong>po\u010d\u00edtat po\u010det skok\u016f \u010di dokonce tepovou frekvenci.&nbsp;<\/strong>Pomoc\u00ed \u0161vihadla si tak m\u016f\u017eete u\u017e\u00edt hravou podobu kardio tr\u00e9ninku klidn\u011b i p\u0159ed televiz\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Posilovac\u00ed kole\u010dko<\/strong><\/h3>\n\n\n\n<p>P\u0159i formov\u00e1n\u00ed va\u0161\u00ed postavy, posilov\u00e1n\u00ed svalstva a kondice v\u00e1m efektivn\u011b pom\u016f\u017ee i&nbsp;<a title=\"Posilovac\u00ed kole\u010dko GymBeam\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noopener noreferrer\">posilovac\u00ed kole\u010dko<\/a>.&nbsp;To dok\u00e1\u017ee p\u0159i cvi\u010den\u00ed&nbsp;<strong>zapojit v\u0161echny svalov\u00e9 partie&nbsp;<\/strong>od zad a\u017e po l\u00fdtka.&nbsp;Nejv\u00edce se v\u0161ak pou\u017e\u00edv\u00e1 p\u0159i&nbsp;<strong>cvi\u010den\u00ed b\u0159i\u0161n\u00edch sval\u016f.&nbsp;<\/strong>Vyzkou\u0161ejte si kleknout na kolena, pevn\u011b uchopte kole\u010dko, napn\u011bte sv\u00e9 t\u011blo a pomalu se za\u010dn\u011bte posouvat dop\u0159edu tak, abyste se co&nbsp;<strong>nejv\u00edce p\u0159ibl\u00ed\u017eili k zemi.&nbsp;<\/strong>D\u016fle\u017eit\u00e9 je v\u0161ak zachovat&nbsp;<strong>t\u011blo st\u00e1le napnut\u00e9.&nbsp;<\/strong>Pokud se v\u00e1m \u00fasp\u011b\u0161n\u011b poda\u0159ilo pomoc\u00ed kole\u010dka nat\u00e1hnout, va\u0161\u00edm \u00fakolem je op\u011bt pomoc\u00ed kole\u010dka p\u0159it\u00e1hnout hrudn\u00edk k noh\u00e1m.&nbsp;Jako to plat\u00ed u mnoha cvik\u016f, odtahov\u00e1n\u00ed i p\u0159itahov\u00e1n\u00ed pomoc\u00ed kole\u010dka prov\u00e1d\u00edte&nbsp;<strong>prost\u0159ednictv\u00edm b\u0159i\u0161n\u00edch sval\u016f,&nbsp;<\/strong>ne zad \u010di rukou.&nbsp;V p\u0159\u00edpad\u011b, \u017ee kole\u010dko vyu\u017eijete na procvi\u010den\u00ed jin\u00fdch \u010d\u00e1st\u00ed t\u011bla, na p\u0159\u00edtahy a odtahy vyu\u017e\u00edv\u00e1te svalov\u00e9 partie, kter\u00e9 pr\u00e1v\u011b procvi\u010dujete.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/C2020CA1-711B-46B7-AFC9-19434871D57E-min.jpg\" alt=\"Posilovac\u00ed kole\u010dko pom\u00e1h\u00e1 zpev\u0148ovat b\u0159i\u0161n\u00ed svaly\" width=\"843\" height=\"672\" title=\"Posilovac\u00ed kole\u010dko pom\u00e1h\u00e1 zpev\u0148ovat b\u0159i\u0161n\u00ed svaly\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36304,28334,28338,36058,36310,8346,36280,36280,36073,36229,40192,30209\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_bricho\"><\/span><strong>Cviky na b\u0159icho<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dos\u00e1hnout sv\u00e9ho&nbsp;<strong>vytou\u017een\u00e9ho sixpacku&nbsp;<\/strong>m\u016f\u017ee b\u00fdt n\u011bkdy opravdu n\u00e1ro\u010dn\u00e9.&nbsp;Vy\u017eaduje to toti\u017e hodn\u011b&nbsp;<strong>discipl\u00edny a pevn\u00e9 nervy.&nbsp;<\/strong>S pravidelnou stravou a procvi\u010dov\u00e1n\u00edm b\u0159i\u0161n\u00edch sval\u016f prost\u0159ednictv\u00edm \u00fa\u010dinn\u00fdch cvik\u016f v\u0161ak ur\u010dit\u011b s tukov\u00fdmi pol\u0161t\u00e1\u0159i dok\u00e1\u017eete zato\u010dit&nbsp;<strong>i v pohodl\u00ed domova.&nbsp;<\/strong>Jak\u00e9&nbsp;<strong>cviky na dom\u00e1c\u00ed tr\u00e9nink b\u0159icha&nbsp;<\/strong>jsou tedy nejlep\u0161\u00ed? <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Plank<\/strong><\/h3>\n\n\n\n<p>Plank je jeden z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s vlastn\u00ed v\u00e1hou, a z\u00e1rove\u0148 v\u00e1m nezabere mnoho \u010dasu.&nbsp;Pointou tohoto cviku je udr\u017eet sv\u00e9&nbsp;<strong>t\u011blo pevn\u011b napnut\u00e9&nbsp;<\/strong>po co nejdel\u0161\u00ed dobu.&nbsp;Pr\u00e1v\u011b pro dosa\u017een\u00ed tohoto c\u00edle vyu\u017e\u00edv\u00e1te&nbsp;<strong>zejm\u00e9na b\u0159i\u0161n\u00ed svaly.&nbsp;<\/strong>Pokud v\u0161ak plank prov\u00e1d\u00edte spr\u00e1vn\u011b, procvi\u010dujete j\u00edm nejen b\u0159icho, ale i&nbsp;<strong>svaly zad, bicepsy, tricepsy \u010di zadek.&nbsp;<\/strong>Pro je\u0161t\u011b lep\u0161\u00ed efekt z planku m\u016f\u017eete vyzkou\u0161et jeho r\u016fzn\u00e9 variace, jako je&nbsp;<strong>bo\u010dn\u00ed plank&nbsp;<\/strong>\u010di&nbsp;<strong>plank s ot\u00e1\u010den\u00edm do stran.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Polo\u017ete p\u0159edlokt\u00ed na podlo\u017eku s lokty nebo dlan\u011bmi zarovnan\u00fdmi pod rameny.&nbsp;N\u00e1sledn\u011b se od podlo\u017eky odrazte tak, \u017ee cel\u00e1 v\u00e1ha t\u011bla z\u016fstanete na \u0161pi\u010dk\u00e1ch a loktech nebo dlan\u00edch.&nbsp;T\u011blo se sna\u017ete udr\u017eet napnut\u00e9 v t\u00e9to pozici po co nejdel\u0161\u00ed dobu.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_photo-of-woman-doing-yoga-2294354-min-min.jpg\" alt=\"Cviky na b\u0159icho - plank\" width=\"843\" height=\"468\" title=\"Cviky na b\u0159icho - plank\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Zkracova\u010dky<\/strong><\/h3>\n\n\n\n<p>Dal\u0161\u00ed z cvik\u016f na b\u0159icho, kter\u00fd v\u00e1m nezabere mnoho \u010dasu, ale zato je velmi efektivn\u00ed.&nbsp;D\u016fle\u017eit\u00e9 je v\u0161ak dodr\u017eovat jeho&nbsp;<strong>spr\u00e1vnou techniku,&nbsp;<\/strong>proto\u017ee p\u0159i nespr\u00e1vn\u00e9m proveden\u00ed budete m\u00edsto b\u0159i\u0161n\u00edch sval\u016f zapojovat do cviku p\u00e1te\u0159.&nbsp;P\u0159i z\u00e1kladn\u00edch zkracova\u010dk\u00e1ch se vyu\u017e\u00edv\u00e1&nbsp;<strong>hlavn\u00ed b\u0159i\u0161n\u00ed sval.&nbsp;<\/strong>Existuj\u00ed v\u0161ak i r\u016fzn\u00e9 jin\u00e9 variace tohoto cviku, jako jsou&nbsp;<strong>zkracova\u010dky do stran&nbsp;<\/strong>nebo&nbsp;<strong>zkracova\u010dky s natahov\u00e1n\u00edm za nohama.&nbsp;<\/strong>Tak\u00e9 m\u016f\u017eete vyzkou\u0161et zkracova\u010dky na fit m\u00ed\u010di, d\u00edky kter\u00e9mu bude udr\u017een\u00ed spr\u00e1vn\u00e9 techniky jednodu\u0161\u0161\u00ed.&nbsp;V kone\u010dn\u00e9m d\u016fsledku v\u0161ak maj\u00ed v\u0161echny typy stejn\u00fd c\u00edl, kter\u00fdm je&nbsp;<strong>pevn\u00e9 vypracovan\u00e9 b\u0159icho.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Le\u017e\u00edte na podlo\u017ece s pokr\u010den\u00fdmi koleny a chodidly na zemi.&nbsp;Ruce si d\u00e1te za hlavu a spodn\u00ed \u010d\u00e1st zad v oblasti p\u00e1nve zatla\u010d\u00edte na zem, zat\u00edmco horn\u00ed \u010d\u00e1st zved\u00e1te m\u00edrn\u011b dop\u0159edu.&nbsp;P\u0159i cviku po\u0159\u00e1d zachov\u00e1vejte napnut\u00e9 b\u0159icho.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9-min.jpg\" alt=\"Cviky na b\u0159icho - zkracova\u010dky\" width=\"843\" height=\"562\" title=\"Cviky na b\u0159icho - zkracova\u010dky\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Rusk\u00fd twist<\/strong><\/h3>\n\n\n\n<p>Ide\u00e1ln\u00edm dom\u00e1c\u00edm cvikem na b\u0159icho je i&nbsp;<strong>rusk\u00fd twist.&nbsp;<\/strong>Oproti zkracova\u010dk\u00e1m v\u0161ak p\u0159i tomto cviku mnohem v\u00edce zapojujete&nbsp;<strong>\u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly,&nbsp;<\/strong>kter\u00e9 se staraj\u00ed o&nbsp;<strong>rotaci v trupu.&nbsp;<\/strong>Pravideln\u00e9 to\u010den\u00ed st\u0159edu t\u011bla tak\u00e9 m\u016f\u017ee pomoci&nbsp;<strong>zlep\u0161it jeho dr\u017een\u00ed.&nbsp;<\/strong>Pro efektivn\u011bj\u0161\u00ed cvi\u010den\u00ed m\u016f\u017eete p\u0159i ot\u00e1\u010den\u00ed pou\u017e\u00edt z\u00e1va\u017e\u00ed v podob\u011b&nbsp;<strong>\u010dinky, kettlebellu&nbsp;<\/strong>nebo&nbsp;<strong>l\u00e1hve s vodou.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Sedn\u011bte si na podlo\u017eku, nohy ohn\u011bte v kolenou a ruce dr\u017ete rovn\u011b p\u0159ed sebou.&nbsp;Z\u00e1da m\u011bjte ve 45\u00b0 \u00fahlu sm\u011brem od podlahy a pomalu se za\u010dn\u011bte trupem ot\u00e1\u010det nejprve do jedn\u00e9, a potom do druh\u00e9 strany.&nbsp;Pokud p\u0159i ot\u00e1\u010den\u00ed chodidla jemn\u011b zvednete nad zem, cvik bude mnohem intenzivn\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>V-zved\u00e1n\u00ed<\/strong><\/h3>\n\n\n\n<p>Tento cvik spo\u010d\u00edv\u00e1 v pravideln\u00e9m&nbsp;<strong>zved\u00e1n\u00ed nohou a trupu&nbsp;<\/strong>tak, abyste co nejv\u00edce&nbsp;<strong>nap\u00ednali b\u0159i\u0161n\u00ed svaly.&nbsp;<\/strong>Nav\u00edc d\u00edky tomuto cviku m\u016f\u017eete pos\u00edlit i spr\u00e1vnou&nbsp;<strong>rovnov\u00e1hu a koordinaci t\u011bla.&nbsp;<\/strong>Pro dosa\u017een\u00ed co nejlep\u0161\u00edho efektu je pot\u0159eba cvik opakovat v men\u0161\u00edm po\u010dtu, ale s o to v\u011bt\u0161\u00ed intenzitou.&nbsp;<\/p>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Lehn\u011bte si na z\u00e1da.&nbsp;Jedin\u00fdm pohybem zvedn\u011bte nohy a trup do vzduchu, p\u0159i\u010dem\u017e se rukama sna\u017ete nat\u00e1hnout za \u0161pi\u010dkami vyrovnan\u00fdch nohou.&nbsp;Chv\u00edli v t\u00e9to poloze setrvejte a trup i nohy spus\u0165te op\u011bt na zem.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20190715-WA0029-min.jpg\" alt=\"Cviky na b\u0159icho pro vypracovan\u00fd Sixpack\" width=\"843\" height=\"562\" title=\"Cviky na b\u0159icho pro dokonal\u00fd sixpack\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Horolezec (Mountain climbers)<\/strong><\/h3>\n\n\n\n<p>Mountain climbers je intenzivn\u00ed cvik, d\u00edky kter\u00e9mu \u00fa\u010dinn\u011b pos\u00edl\u00edte t\u00e9m\u011b\u0159&nbsp;<strong>ka\u017edou svalovou partii v t\u011ble&nbsp;<\/strong>&#8211; deltov\u00e9 svaly, bicepsy, tricepsy, hrudn\u00edk, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, hamstringy \u010di bedern\u00ed svaly.&nbsp;Nej\u010dast\u011bji se v\u0161ak tento cvik \u0159ad\u00ed k&nbsp;<strong>tr\u00e9nink\u016fm b\u0159icha,&nbsp;<\/strong>jeliko\u017e je p\u0159i jeho proveden\u00ed nezbytn\u00e1 \u00fapln\u00e1 koncentrace a napnut\u00ed b\u0159i\u0161n\u00edch sval\u016f.&nbsp;Horolezce m\u016f\u017eete prov\u00e1d\u011bt skute\u010dn\u011b kdekoliv, abyste v\u0161ak zabr\u00e1nili klouz\u00e1n\u00ed nohou \u010di rukou, pou\u017eijte p\u0159i n\u011bm&nbsp;<strong>fitness podlo\u017eku.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Dejte se do pozice planku na nata\u017een\u00fdch ruk\u00e1ch.&nbsp;N\u00e1sledn\u011b pokr\u010dte pravou nohu a p\u0159it\u00e1hn\u011bte ji k lev\u00e9mu loktu, a vra\u0165te zp\u011bt do v\u00fdchoz\u00ed polohy.&nbsp;Stejn\u00fd pohyb opakujte i s levou nohou, kterou p\u0159it\u00e1hn\u011bte k prav\u00e9mu loktu.&nbsp;Cvik opakujte v pravideln\u00e9m rytmu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro je\u0161t\u011b v\u00edce skv\u011bl\u00fdch tip\u016f na tr\u00e9nink b\u0159icha si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed v\u00e1hou na pos\u00edlen\u00ed b\u0159icha<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_zadek_a_stehna\"><\/span><strong>Cviky na zadek a stehna<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>D\u0159epy &#8211; sumo, hlubok\u00e9, s v\u00fdskokem<\/strong><\/h3>\n\n\n\n<p>No squat, no booty.&nbsp;D\u0159epy jsou t\u00edm&nbsp;<strong>nejz\u00e1kladn\u011bj\u0161\u00edm cvikem pro vypracov\u00e1n\u00ed dokonal\u00e9ho pozad\u00ed.&nbsp;<\/strong>D\u00edky jejich r\u016fzn\u00fdm variac\u00edm proveden\u00ed tak m\u016f\u017eete pos\u00edlit nejen zadek, ale i&nbsp;<strong>stehenn\u00ed svaly.&nbsp;<\/strong>Hlubok\u00e9 d\u0159epy jsou velmi \u00fa\u010dinn\u00e9 na&nbsp;<strong>formov\u00e1n\u00ed pozad\u00ed,&nbsp;<\/strong>d\u0159epy se \u0161irok\u00fdm rozestupem nohou nebo sumo d\u0159epy jsou zase \u00fa\u010dinn\u00e9 p\u0159i&nbsp;<strong>formov\u00e1n\u00ed zadn\u00edch stehenn\u00edch sval\u016f.&nbsp;<\/strong>Pokud u\u017e se do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu rozhodnete za\u0159adit jak\u00fdkoliv druh d\u0159ep\u016f, zaru\u010den\u011b napumpujete sv\u00e9 svaly a&nbsp;<strong>dos\u00e1hnete skv\u011bl\u00fdch v\u00fdsledk\u016f.&nbsp;<\/strong>D\u0159epy si m\u016f\u017eete zt\u00ed\u017eit i vyu\u017eit\u00edm odolnostn\u00edch gum nebo z\u00e1va\u017e\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Proveden\u00ed d\u0159epu z\u00e1vis\u00ed na jeho typu.&nbsp;St\u00e1le v\u0161ak plat\u00ed ur\u010dit\u00e9 z\u00e1sady: udr\u017eujte z\u00e1da st\u00e1le narovnan\u00e1;&nbsp;chodidla by m\u011bla sm\u011b\u0159ovat rovn\u011b, ne do stran;&nbsp;p\u0159i vst\u00e1v\u00e1n\u00ed z pozice d\u0159epu neprop\u00ednejte kolena.&nbsp;Pro v\u00edce informac\u00ed o spr\u00e1vn\u00e9 technice d\u0159ep\u016f si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a title=\"Jak d\u011blat d\u0159epy a v\u00fdpady spr\u00e1vn\u011b?\" href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jak d\u011blat d\u0159epy a v\u00fdpady spr\u00e1vn\u011b?<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56744630_2120302214758147_7606218177332117504_o-min.jpg\" alt=\"Cviky na zadek a nohy - d\u0159epy\" width=\"843\" height=\"562\" title=\"Cviky na zadek a nohy - d\u0159epy\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>V\u00fdstup na platformu<\/strong><\/h3>\n\n\n\n<p>K tomuto cviku budete pot\u0159ebovat pom\u016fcku v podob\u011b&nbsp;<strong>mal\u00e9 bed\u00fdnky \u010di schodu.&nbsp;<\/strong>Z\u00e1kladem je toti\u017e&nbsp;<strong>st\u0159\u00eddav\u00e9 vych\u00e1zen\u00ed na vy\u0161\u0161\u00ed platformu,&nbsp;<\/strong>p\u0159i kter\u00e9 zapojujete zejm\u00e9na p\u0159edn\u00ed a zadn\u00ed stehenn\u00ed svaly.&nbsp;V p\u0159\u00edpad\u011b, \u017ee se rozhodnete zt\u00ed\u017eit si tento cvik, zkuste pou\u017e\u00edt vy\u0161\u0161\u00ed platformu nebo si intenzitu tohoto cviku odstopujte, a sna\u017ete se p\u0159ekonat sv\u016fj nejlep\u0161\u00ed \u010das.&nbsp;Tento cvik je ide\u00e1ln\u00ed i jako&nbsp;<strong>sou\u010d\u00e1st HIIT tr\u00e9nink\u016f.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>P\u0159ipravte si platformu, na kterou \u0161l\u00e1pnete jednou nohou a vy\u0161vihnete se nahoru.&nbsp;N\u00e1sledn\u011b z n\u00ed sjedete, a v\u00fdstup opakujete i druhou nohou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>M\u016fstek<\/strong><\/h3>\n\n\n\n<p>Pointou tohoto cviku je zved\u00e1n\u00ed&nbsp;<strong>p\u00e1nve do 90\u00b0 \u00fahlu&nbsp;<\/strong>a n\u00e1sledn\u00e9&nbsp;<strong>stla\u010den\u00ed sedac\u00edch sval\u016f.&nbsp;<\/strong>Podle toho, jakou variantu proveden\u00ed m\u016fstku si zvol\u00edte, takov\u00e9 svalstvo nam\u00e1h\u00e1te.&nbsp;Pokud p\u0159i cviku m\u00e1te nohy rozkro\u010dmo a chodidla jsou pevn\u011b na zemi,&nbsp;<strong>nam\u00e1h\u00e1te zadek.&nbsp;<\/strong>Pokud nohy p\u0159i zved\u00e1n\u00ed spoj\u00edte stehny, nam\u00e1h\u00e1te&nbsp;<strong>zadek a zadn\u00ed stehenn\u00ed svaly.&nbsp;<\/strong>Kdy\u017e v\u0161ak m\u00e1te nohy rozkro\u010dmo a stoj\u00edte na \u0161pi\u010dk\u00e1ch, nam\u00e1h\u00e1te krom\u011b zadku i&nbsp;<strong>p\u0159edn\u00ed stehenn\u00ed svaly.&nbsp;<\/strong>Pokud byste se cht\u011bli dozv\u011bd\u011bt v\u00edce o m\u016fstku a jeho form\u00e1ch, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\">Toto se s v\u00e1mi stane, pokud budete pravideln\u011b d\u011blat m\u016fstek<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed: <\/strong>Lehn\u011bte si z\u00e1dy na podlo\u017eku, nohy pokr\u010dte a zvedejte p\u00e1nev sm\u011brem nahoru co nejv\u00fd\u0161e, p\u0159i\u010dem\u017e v t\u00e9to pozici stla\u010dte sedac\u00ed svaly.&nbsp;V nejvy\u0161\u0161\u00ed poloze setrvejte alespo\u0148 2 sekundy.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48381122_1961868380601532_7904777082247315456_o-min.jpg\" alt=\"Cviky na zadek a nohy - m\u016fstek\" width=\"843\" height=\"543\" title=\"Cviky na zadek a nohy - m\u016fstek\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Abdukce<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Abdukce je cvik, p\u0159i kter\u00e9m jste v pod\u0159epu a&nbsp;<strong>odtahujete a p\u0159itahujete od sebe nohy,&nbsp;<\/strong>p\u0159i\u010dem\u017e posilujete vnit\u0159n\u00ed i vn\u011bj\u0161\u00ed stranu stehenn\u00edch sval\u016f a zadku.&nbsp;P\u0159ev\u00e1\u017en\u011b se tento cvik cvi\u010d\u00ed na stroji, ale existuje i jeho&nbsp;<strong>dom\u00e1c\u00ed varianta.&nbsp;<\/strong>Pro t\u011b\u017e\u0161\u00ed proveden\u00ed tohoto cviku m\u016f\u017eete vyu\u017e\u00edt i posilovac\u00ed gumy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Dejte se do \u0161irok\u00e9ho pod\u0159epu a setrvejte v n\u011bm.&nbsp;N\u00e1sledn\u011b za\u010dn\u011bte od sebe odtahovat a p\u0159itahovat kolena.&nbsp;Pro co nejlep\u0161\u00ed efekt zkuste v t\u00e9to pozici setrvat co nejd\u00e9le.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Zano\u017eov\u00e1n\u00ed<\/strong><\/h3>\n\n\n\n<p>Jeden ze z\u00e1kladn\u00edch cvik\u016f na zadek je i&nbsp;<strong>zano\u017eov\u00e1n\u00ed.&nbsp;<\/strong>Velmi jednoduch\u00fd cvik na proveden\u00ed v\u0161ak m\u016f\u017ee zp\u016fsobovat svalov\u00e9 k\u0159e\u010de, proto by m\u011blo b\u00fdt va\u0161e t\u011blo p\u0159ed cvikem&nbsp;<strong>uvoln\u011bn\u00e9 a z\u00e1rove\u0148 po\u0159\u00e1dn\u011b nata\u017een\u00e9.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>P\u0159ed proveden\u00edm cviku si dop\u0159ejte po\u0159\u00e1dn\u00fd stre\u010dink.&nbsp;N\u00e1sledn\u011b si klekn\u011bte na kolena, ruce polo\u017ete na podlo\u017eku p\u0159ed sebe a jednu nohu zvedejte vzp\u0159\u00edmen\u011b sm\u011brem nahoru.&nbsp;P\u0159i zved\u00e1n\u00ed nohy stla\u010dujeme sedac\u00ed svaly.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/86969708_2721715477950148_3943427139105193984_o_1_-min.jpg\" alt=\"Cviky na zadek a nohy - zano\u017eov\u00e1n\u00ed\" width=\"843\" height=\"533\" title=\"Cviky na zadek a nohy - zano\u017eov\u00e1n\u00ed\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>V\u00fdpady do stran<\/strong><\/h3>\n\n\n\n<p>P\u0159i tomto cviku se zapojuje p\u0159edev\u0161\u00edm&nbsp;<strong>velk\u00fd a st\u0159edn\u00ed sedac\u00ed sval,&nbsp;<\/strong>ale i&nbsp;<strong>stehenn\u00ed svaly.&nbsp;<\/strong>Existuje i klasick\u00e1 varianta v\u00fdpad\u016f, kdy vykro\u010d\u00edte jednou nohou vp\u0159ed nebo vzad.&nbsp;P\u0159i v\u00fdpadech do stran v\u0161ak mnohem v\u00edce&nbsp;<strong>zapojujete sedac\u00ed svaly.&nbsp;<\/strong>Pro zt\u00ed\u017een\u00ed tohoto cviku m\u016f\u017eete jako pom\u016fcku vyu\u017e\u00edt i odolnost\u00ed gumy a expand\u00e9ry.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Dejte se do pod\u0159epu s nohama do\u0161iroka, kter\u00fd bude va\u0161\u00ed v\u00fdchoz\u00ed pozic\u00ed.&nbsp;N\u00e1sledn\u011b jednou nohou vykro\u010dte vbok a druhou nohou se k n\u00ed p\u0159it\u00e1hn\u011bte.&nbsp;Mezi chodidly v\u0161ak mus\u00ed st\u00e1le z\u016fstat mezera jako u v\u00fdchoz\u00ed pozice.&nbsp;Z\u00e1da m\u011bjte st\u00e1le narovnan\u00e1, p\u0159i\u010dem\u017e stejn\u00fd pohyb vbok opakujte i druhou nohou.&nbsp;Pro v\u00edce informac\u00ed o spr\u00e1vn\u00e9 technice v\u00fdpad\u016f si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a title=\"Jak d\u011blat d\u0159epy a v\u00fdpady spr\u00e1vn\u011b?\" href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jak d\u011blat d\u0159epy a v\u00fdpady spr\u00e1vn\u011b?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Wall sit<\/strong><\/h3>\n\n\n\n<p>Ide\u00e1ln\u00ed cvik na nohy, kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt kdekoliv.&nbsp;Na jeho proveden\u00ed v\u00e1m toti\u017e poslou\u017e\u00ed <strong>oby\u010dejn\u00e1 ze\u010f.&nbsp;<\/strong>Pointou cviku je udr\u017eet se v&nbsp;<strong>pozici sedu co nejd\u00e9le.&nbsp;<\/strong>Pro co nejlep\u0161\u00ed efekt si p\u0159i jeho proveden\u00ed m\u016f\u017eete na stehna polo\u017eit z\u00e1t\u011b\u017e v podob\u011b&nbsp;<strong>kettlebellu&nbsp;<\/strong>nebo&nbsp;<strong>l\u00e1hve s vodou.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Postavte se z\u00e1dy ke zdi tak, abyste se j\u00ed dot\u00fdkali hlavou, z\u00e1dy, zadkem i nohama.&nbsp;N\u00e1sledn\u011b se za\u010dn\u011bte posouvat n\u00ed\u017ee tak, aby byla z\u00e1da st\u00e1le p\u0159ilepen\u00e1 na zdi, ale nohy se od st\u011bny odlepily a posunujte je p\u0159ed sebe.&nbsp;Zastavte, a\u017e kdy\u017e budete v pozici, jako byste sed\u011bli na imagin\u00e1rn\u00ed \u017eidli v \u00fahlu 90\u00b0.&nbsp;Zkuste v t\u00e9to pozici setrvat co nejd\u00e9le.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro je\u0161t\u011b v\u00edce tip\u016f na procvi\u010dov\u00e1n\u00ed sedac\u00edch a stehenn\u00edch sval\u016f si prohl\u00e9dn\u011bte na\u0161e&nbsp;<a title=\"Home Workout Cviky na pevn\u00fd zadek s vlastn\u00ed v\u00e1hou\" href=\"https:\/\/www.youtube.com\/watch?v=8w_6wBBVR2o&amp;t=4s\" target=\"_blank\" rel=\"noopener noreferrer\">homeworkout video s cviky na zadek<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_zada\"><\/span><strong>Cviky na z\u00e1da<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Sv\u00ed\u010dka<\/strong><\/h3>\n\n\n\n<p>P\u00f3za sv\u00ed\u010dka, zvan\u00e1 tak\u00e9 Sarvangasana, je jeden z mnoha cvik\u016f j\u00f3gy.&nbsp;Jde o&nbsp;<strong>stojku na ramenou,&nbsp;<\/strong>p\u0159i kter\u00e9 se do pohybu zapojuje ka\u017ed\u00e1 \u010d\u00e1st t\u011bla.&nbsp;Tento cvik dok\u00e1\u017ee p\u0159i pravideln\u00e9m opakov\u00e1n\u00ed&nbsp;<strong>blahod\u00e1rn\u011b ovliv\u0148ovat va\u0161i p\u00e1te\u0159,&nbsp;<\/strong>ale pos\u00edl\u00edte s n\u00edm i sedac\u00ed svaly.&nbsp;D\u016fle\u017eit\u00e9 je v pozici sv\u00ed\u010dky setrvat co nejd\u00e9le a&nbsp;<strong>napnout p\u0159itom cel\u00e9 t\u011blo.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Lehn\u011bte si na z\u00e1da, nohy pokr\u010dte v kolenou a p\u0159it\u00e1hn\u011bte si je k hrudi.&nbsp;N\u00e1sledn\u011b si rukama podep\u0159ete spodn\u00ed \u010d\u00e1st zad a zadek vy\u0161vihn\u011bte do vzduchu, p\u0159i\u010dem\u017e nohy pomalu narovn\u00e1vejte.&nbsp;D\u00e1vejte dostate\u010dn\u00fd d\u016fraz na zpev\u0148ov\u00e1n\u00ed sval\u016f, tak si udr\u017e\u00edte rovnov\u00e1hu.&nbsp;V t\u00e9to poloze setrvejte alespo\u0148 dv\u011b \u010di t\u0159i minuty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">P\u0159\u00edtahy posilovac\u00edmi gumami nebo expand\u00e9rem<\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b cvik\u016f na z\u00e1da m\u016f\u017ee expand\u00e9r v dom\u00e1c\u00edm prost\u0159ed\u00ed \u00fa\u010dinn\u011b&nbsp;<strong>nahradit kladky,&nbsp;<\/strong>kter\u00e9 najdete v posilovn\u011b.&nbsp;Z\u00e1kladem je ukotvit expand\u00e9r nebo gumu na dve\u0159e, z\u00e1bradl\u00ed nebo o chodidla a p\u0159itahovat se.&nbsp;\u010c\u00edm siln\u011bj\u0161\u00ed je odpor gum na cvi\u010den\u00ed, t\u00edm&nbsp;<strong>intenzivn\u011bj\u0161\u00ed je posilov\u00e1n\u00ed svalov\u00e9 hmoty.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Existuje n\u011bkolik druh\u016f proveden\u00ed cvik\u016f na z\u00e1da s expand\u00e9rem.&nbsp;D\u016fle\u017eit\u00e9 je v\u0161ak expand\u00e9r spr\u00e1vn\u011b uchopit a p\u0159\u00edtahy s n\u00edm d\u011blat prost\u0159ednictv\u00edm z\u00e1dov\u00fdch sval\u016f, ne rukou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Kliky<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Nejb\u011b\u017en\u011bj\u0161\u00edm cvikem na pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f a cel\u00e9 vrchn\u00ed \u010d\u00e1sti t\u011bla jsou&nbsp;<strong>kliky.&nbsp;<\/strong>P\u016fsob\u00ed na&nbsp;<strong>triceps, prsn\u00ed svaly, ramena a spodn\u00ed k\u0159\u00ed\u017eovou \u010d\u00e1st zad.&nbsp;<\/strong>Kliky jsou rychl\u00fdm a efektivn\u00edm cvikem na&nbsp;<strong>budov\u00e1n\u00ed s\u00edly,&nbsp;<\/strong>a daj\u00ed se prov\u00e1d\u011bt prakticky odkudkoliv, proto\u017ee nevy\u017eaduj\u00ed \u017e\u00e1dn\u00e9 vybaven\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 proveden\u00ed:&nbsp;<\/strong>Klekn\u011bte si na podlo\u017eku a ruce polo\u017ete p\u0159ed sebe na \u0161\u00ed\u0159ku ramen.&nbsp;Nohy n\u00e1sledn\u011b narovnejte a opatrn\u011b se pomoc\u00ed rukou p\u0159ibli\u017eujte cel\u00fdm t\u011blem k zemi.&nbsp;Je d\u016fle\u017eit\u00e9 p\u0159i tomto pohybu udr\u017eovat pevn\u00e9 t\u011blo.&nbsp;Nedovolte, aby va\u0161e doln\u00ed \u010d\u00e1st zad nebo va\u0161e boky stoupaly vzh\u016fru.&nbsp;Po p\u0159ibl\u00ed\u017een\u00ed k zemi n\u00e1sledn\u011b rukama tla\u010dte cel\u00e9 napnut\u00e9 t\u011blo op\u011bt nahoru.&nbsp;Cvik pravideln\u011b opakujte. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sport-1815737_1920-min.jpg\" alt=\"Cviky na z\u00e1da - kliky\" width=\"843\" height=\"562\" title=\"Cviky na z\u00e1da - kliky\"\/><\/figure><\/div>\n\n\n\n<p>Rozhodn\u011b jsme se v \u010dl\u00e1nku nemohli v\u011bnovat v\u0161em cvik\u016fm, kter\u00e9 byste v pohodl\u00ed domova mohli cvi\u010dit.&nbsp;Vybrali jsme ty&nbsp;<strong>nejz\u00e1kladn\u011bj\u0161\u00ed a nejintenzivn\u011bj\u0161\u00ed,&nbsp;<\/strong>d\u00edky kter\u00fdm m\u016f\u017ee b\u00fdt va\u0161e snaha o lep\u0161\u00ed formu jednodu\u0161\u0161\u00ed.&nbsp;Pamatujte v\u0161ak, \u017ee ka\u017ed\u00fd z cvik\u016f byste m\u011bli opakovat minim\u00e1ln\u011b v pom\u011bru&nbsp;<strong>10 opakov\u00e1n\u00ed ve t\u0159ech s\u00e9ri\u00edch.&nbsp;<\/strong>Dbejte na spr\u00e1vnou techniku a pravideln\u00fd pitn\u00fd re\u017eim.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomohl v\u00e1m n\u00e1\u0161 pr\u016fvodce&nbsp;<strong>dom\u00e1c\u00edm tr\u00e9ninkem?&nbsp;<\/strong>Jak\u00e9&nbsp;<strong>fitness p\u0159\u00edslu\u0161enstv\u00ed je podle v\u00e1s pro dom\u00e1c\u00ed cvi\u010den\u00ed nezbytn\u00e9?&nbsp;<\/strong>Dejte n\u00e1m v\u011bd\u011bt do koment\u00e1\u0159e, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te ho&nbsp;<strong>sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010dte v pohodl\u00ed domova d\u00edky t\u011bm spr\u00e1vn\u00fdm cvik\u016fm a efektivn\u00edmu fitness p\u0159\u00edslu\u0161enstv\u00ed. P\u0159e\u010dt\u011bte si ty nejlep\u0161\u00ed cviky na z\u00e1da, b\u0159icho, zadek a nohy.<\/p>\n","protected":false},"author":22,"featured_media":79827,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,6441,6489,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165936","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-cviky-s-vlastni-vahou","10":"tag-domaci-trenink","11":"tag-trenink","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>Cvi\u010dte v pohodl\u00ed domova - cviky s vlastn\u00ed v\u00e1hou a p\u0159\u00edslu\u0161enstv\u00edm na cvi\u010den\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zn\u00e1 ty nejlep\u0161\u00ed cviky na zadek, b\u0159icho, z\u00e1da \u010di nohy? 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