{"id":168449,"date":"2016-12-20T00:00:00","date_gmt":"2016-12-19T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/"},"modified":"2023-08-04T14:09:04","modified_gmt":"2023-08-04T12:09:04","slug":"ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/","title":{"rendered":"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek"},"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\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#1_Je_cas_na_trenink_zadku_pod_napetim\" title=\"1. Je \u010das na tr\u00e9nink zadku pod nap\u011bt\u00edm\">1. Je \u010das na tr\u00e9nink zadku pod nap\u011bt\u00edm<\/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\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#2_Siroky_postoj_kulaty_zadek\" title=\"2. \u0160irok\u00fd postoj, kulat\u00fd zadek\">2. \u0160irok\u00fd postoj, kulat\u00fd zadek<\/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\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#3_Zdvojnasobte_zabavu\" title=\"3. Zdvojn\u00e1sobte z\u00e1bavu\">3. Zdvojn\u00e1sobte z\u00e1bavu<\/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\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#4_Spravna_vaha_pro_spravny_zisk\" title=\"4. Spr\u00e1vn\u00e1 v\u00e1ha pro spr\u00e1vn\u00fd zisk\">4. Spr\u00e1vn\u00e1 v\u00e1ha pro spr\u00e1vn\u00fd zisk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#5_Zahrivaci_serie_delaji_zazraky\" title=\"5. Zah\u0159\u00edvac\u00ed s\u00e9rie d\u011blaj\u00ed z\u00e1zraky\">5. Zah\u0159\u00edvac\u00ed s\u00e9rie d\u011blaj\u00ed z\u00e1zraky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#6_Jezte_v_zavislosti_na_vasich_cilech\" title=\"6. Jezte v z\u00e1vislosti na va\u0161ich c\u00edlech\">6. Jezte v z\u00e1vislosti na va\u0161ich c\u00edlech<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#Trenink_Ashley_Hoffmann\" title=\"Tr\u00e9nink Ashley Hoffmann\">Tr\u00e9nink Ashley Hoffmann<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Sami dob\u0159e v\u00edte, \u017ee <strong>ploch\u00e9 zadky jsou ji\u017e del\u0161\u00ed dobu out<\/strong> a pr\u00e1v\u011b naopak, k\u0159ivky a svaly jsou dne\u0161n\u00edm ide\u00e1lem kr\u00e1sy. Kulat\u00fd zadek je dnes v kurzu, a pokud se se sv\u00fdm zadkem c\u00edt\u00edte odstr\u010den\u00e1, je nejvy\u0161\u0161\u00ed \u010das rozh\u00fdbat t\u011blo s tipy a tr\u00e9ninkem od Ashley Hoffmann.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\">Ashley Hoffmann je WBFF pro fitnesskou a <strong>hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f<\/strong> v pr\u016fmyslu. Proto se neboj\u00edme tvrdit, \u017ee pr\u00e1v\u011b ona zn\u00e1 vzorec, kter\u00fd v\u00e1m pom\u016f\u017ee p\u0159i budov\u00e1n\u00ed perfektn\u00edho pozad\u00ed. Proto mil\u00e9 d\u00e1my, <strong>p\u0159esta\u0148te u\u017e jen tou\u017eit po lep\u0161\u00edm zadku<\/strong> a za\u010dn\u011bte makat na tom, abyste si ho i vypracovali. N\u00e1sledujte tyto tipy a za\u010dle\u0148te je do sv\u00e9ho tr\u00e9ninku.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Je_cas_na_trenink_zadku_pod_napetim\"><\/span><span style=\"color: #ff6600;\">1. Je \u010das na tr\u00e9nink zadku pod nap\u011bt\u00edm<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1\u0161 zadek je jako ka\u017ed\u00e1 jin\u00e1 svalov\u00e1 partie: na stres z vytrvalostn\u00edho tr\u00e9ninku odpov\u00edd\u00e1 r\u016fstem. <strong>Nejlep\u0161\u00ed r\u016fst zadn\u00edch sval\u016f<\/strong> pot\u0159ebuje v\u00fdzvu v podob\u011b t\u011b\u017ek\u00fdch vah a spoustu \u010dasu pod nap\u011bt\u00edm.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><em>&#8220;Nen\u00ed podstatn\u00e9, kter\u00fd cvik na zadek prov\u00e1d\u00edte, d\u016fle\u017eit\u00e9 je dodr\u017eovat konstantn\u00ed nap\u011bt\u00ed na sval a ujistit se, \u017ee dodr\u017eujete sta\u017een\u00ed \/ kontrakci na vrcholu pohybu,&#8221; <\/em><strong>vysv\u011btluje Hoffmann.<\/strong> <em>&#8220;Obvykle dr\u017e\u00edm kontrakci 2-3 sekundy.&#8221;<\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\">Jin\u00fdmi slovy, pokud se <strong>p\u0159\u00edli\u0161 sp\u011bch\u00e1te mezi jednotliv\u00fdmi cviky<\/strong>, nikdy nevyu\u017eijete v\u0161echny benefity, kter\u00e9 v\u00e1m posilov\u00e1n\u00ed nab\u00edz\u00ed. Pou\u017e\u00edvejte v\u00e1hy, kter\u00e9 <strong>jsou v\u00fdzvou<\/strong>, a st\u00e1hn\u011bte h\u00fd\u017ed\u011b b\u011bhem cel\u00e9ho pohybu. Nechte si \u010das mezi cvi\u010den\u00edmi a myslete na to, \u017ee vypracov\u00e1n\u00ed si zadku nejsou \u017e\u00e1dn\u00e9 z\u00e1vody, je to stabiln\u00ed stoup\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Siroky_postoj_kulaty_zadek\"><\/span><span style=\"color: #ff6600;\">2. \u0160irok\u00fd postoj, kulat\u00fd zadek<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na vypracov\u00e1n\u00ed p\u011bkn\u00e9ho zadku, jako mrtv\u00fd tah, d\u0159ep nebo leg press, mohou b\u00fdt efektivn\u011bj\u0161\u00ed, kdy\u017e <strong>zaujmete \u0161ir\u0161\u00ed postoj<\/strong>. <em>&#8220;U\u017e\u0161\u00edho postoj se zam\u011b\u0159uje na va\u0161e kvadricepsy, zat\u00edmco \u0161ir\u0161\u00ed postoj pom\u00e1h\u00e1 vyu\u017e\u00edvat i zadek,&#8221;<\/em> <strong>\u0159\u00edk\u00e1 Hoffmann<\/strong>.<\/p>\n\n\n\n<p>\u0160ir\u0161\u00ed postoj dovoluje va\u0161\u00edm bokem posouvat se v\u00edce dozadu, co\u017e <strong>aktivuje zadn\u00ed stehenn\u00ed svaly a hamstringy<\/strong> do lep\u0161\u00edho \u00fahlu. Se schopnost\u00ed dostat va\u0161e boky v\u00edce dozadu, \u0161ir\u0161\u00ed postoj umo\u017en\u00ed sn\u00ed\u017eit boky ni\u017e\u0161\u00ed ne\u017e p\u0159i d\u0159epu. Tak\u017ee pokud jste p\u0159edt\u00edm m\u011bli probl\u00e9m dostat se pod paraleln\u00ed pozici, odpov\u011bd\u00ed m\u016f\u017ee b\u00fdt <strong>posunut\u00ed nohou d\u00e1l od sebe<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Nemus\u00edte m\u00edt a\u017e takov\u00fd \u0161irok\u00fd postoj, jakoby jste \u0161li d\u011blat \u0161\u0148\u016fru. Nam\u00edsto toho za\u010dn\u011bte tak, \u017ee nohy budete m\u00edt <strong>trochu \u0161ir\u0161\u00ed ne\u017e boky<\/strong>. Odtud je m\u016f\u017eete posunout trochu d\u00e1l, pokud m\u00e1te pocit s\u00edly a c\u00edt\u00edte, \u017ee v\u00e1\u0161 zadek a hamstringy pracuj\u00ed v\u00edce ne\u017e kvadricepsy.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zdvojnasobte_zabavu\"><\/span><span style=\"color: #ff6600;\">3. Zdvojn\u00e1sobte z\u00e1bavu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159esto\u017ee se chcete zam\u011b\u0159it na zadek, nen\u00ed dobr\u00fd n\u00e1pad str\u00e1vit den tr\u00e9ninku nohou pouze cviky na zadek. Va\u0161e nohy jsou d\u016fle\u017eit\u00e1 \u010d\u00e1st va\u0161eho t\u011bla &#8211; <strong>nem\u016f\u017eete zanedbat kvadricepsy a hamstringy<\/strong> jen pro to, \u017ee chcete kulat\u011bj\u0161\u00ed zadek.<\/p>\n\n\n\n<p>Proto Hoffmann navrhuje napl\u00e1novat si tr\u00e9ninky nohou dvakr\u00e1t t\u00fddn\u011b. <em>&#8220;Pro\u017eijte jeden den zam\u011b\u0159en\u00fd na kvadricepsy a druh\u00fd v\u00fdhradn\u011b na hamstringy a zadek&#8221;<\/em>. Den nav\u00edc na nohy v\u00e1m dod\u00e1 dost \u010dasu na to, abyste dali spodn\u00ed \u010d\u00e1sti t\u011bla <strong>pozornost, kterou si zaslou\u017e\u00ed<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Pokud se rozhodnete tr\u00e9novat nohy dvakr\u00e1t t\u00fddn\u011b, tak si samoz\u0159ejm\u011b dop\u0159ejte mezi t\u011bmito dny minim\u00e1ln\u011b jeden, dva dny na odpo\u010dinek. To zaru\u010d\u00ed, \u017ee va\u0161e <strong>nohy budou p\u0159ipraveny i na dal\u0161\u00ed tr\u00e9nink<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Spravna_vaha_pro_spravny_zisk\"><\/span><span style=\"color: #ff6600;\">4. Spr\u00e1vn\u00e1 v\u00e1ha pro spr\u00e1vn\u00fd zisk<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deny, kter\u00e9 tr\u00e9nuj\u00ed silov\u011b, se \u010dasto setkaj\u00ed s rozporupln\u00fdmi radami. Jedna skupina navrhuje, \u017ee byste m\u011bli <strong>tr\u00e9novat pouze s lehk\u00fdmi v\u00e1hami<\/strong> a mno\u017estv\u00edm opakov\u00e1n\u00ed na vytvarov\u00e1n\u00ed. Druh\u00e1 strana je zase zast\u00e1nce n\u00e1zoru, \u017ee <strong>t\u011b\u017e\u0161\u00ed v\u00e1hy jsou v\u017edy lep\u0161\u00ed<\/strong>, pokud si opravdu chcete vypracovat a vytvarovat zadek.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Pro fyzick\u00e9 vypracov\u00e1n\u00ed <strong>najdeme pravdu n\u011bkde uprost\u0159ed mezi t\u011bmito dv\u011bma \u0159adami<\/strong>. Nap\u0159\u00edklad, n\u011bkter\u00e9 zdvihy se nedaj\u00ed cvi\u010dit se super t\u011b\u017ek\u00fdmi v\u00e1hami. <em>&#8220;P\u0159i mrtv\u00e9m tahu se \u0161irok\u00fdm \u00fachopem (rumunsk\u00fd mrtv\u00fd tah) byste si m\u011bli vybrat v\u00e1hu, kter\u00e1 je sice v\u00fdzvou, ale ne a\u017e natolik t\u011b\u017ek\u00e1, abyste ji zvedali se spodn\u00ed \u010d\u00e1st\u00ed h\u0159betu m\u00edsto zadku a hamstring\u016f.&#8221;<\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\">Pokud je z\u00e1va\u017e\u00ed p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9, <strong>nevyu\u017e\u00edv\u00e1te spr\u00e1vnou skupinu sval\u016f<\/strong>, proto byste m\u011bli v\u00e1hu trochu sn\u00ed\u017eit. Soust\u0159e\u010fte se v\u00fdhradn\u011b na pou\u017e\u00edv\u00e1n\u00ed sval\u016f zadku, abyste provedli pohyb spr\u00e1vn\u011b.<\/p>\n\n\n\n<p class=\"has-text-align-left\"> <\/p>\n\n\n\n<p class=\"has-text-align-left\">Hoffmann doporu\u010duje spojit 12 &#8211; 15 opakov\u00e1n\u00ed zejm\u00e9na cvik\u016f na zadek a hamstringy a ob\u010dasn\u00e9 n\u00e1jezdy s rozsahem s vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed. To v\u00e1m umo\u017en\u00ed pou\u017e\u00edvat <strong>dostate\u010dnou v\u00e1hu na vypracov\u00e1n\u00ed siln\u011bj\u0161\u00edho pozad\u00ed<\/strong>. Ujist\u011bte se, \u017ee co se t\u00fd\u010de v\u00e1hy, p\u0159ekon\u00e1v\u00e1te samy sebe. Tyto posledn\u00ed opakov\u00e1n\u00ed by m\u011bly b\u00fdt hou\u017eevnat\u00e9.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zahrivaci_serie_delaji_zazraky\"><\/span><span style=\"color: #ff6600;\">5. Zah\u0159\u00edvac\u00ed s\u00e9rie d\u011blaj\u00ed z\u00e1zraky<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Nikdy nehoupn\u011bte rovnou na tr\u00e9ninkov\u00e9 s\u00e9rie. Zah\u0159ejte se nejprve s 5 &#8211; 10 minutov\u00fdm kardio tr\u00e9ninkem a ud\u011blejte p\u00e1r leh\u010d\u00edch s\u00e9ri\u00ed cvi\u010den\u00ed. Teprve pak se pus\u0165te do va\u0161ich tr\u00e9ninkov\u00fdch s\u00e9ri\u00ed s t\u011b\u017ek\u00fdmi v\u00e1hami,&#8221;<\/em>&nbsp;<strong>\u0159\u00edk\u00e1 Hoffmann<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Doba str\u00e1ven\u00e1 zah\u0159\u00edv\u00e1n\u00edm v\u00e1m d\u00e1v\u00e1 \u010das na procvi\u010dov\u00e1n\u00ed spojen\u00ed mysli sval\u016f. B\u011bhem zved\u00e1n\u00ed <strong>se soust\u0159e\u010fte na to, aby svaly h\u00fd\u017ed\u00ed prov\u00e1d\u011bly v\u011bt\u0161inu pr\u00e1ce<\/strong> a praktikujte sta\u017een\u00ed na vte\u0159inu nebo dv\u011b na vrcholu pohybu. S postupn\u00fdm p\u0159id\u00e1v\u00e1n\u00edm v\u00e1hy budete schopn\u00e9 udr\u017eet spr\u00e1vn\u00e9 svaly v ohni.<\/p>\n\n\n\n<p class=\"has-text-align-left\"> <\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Jezte_v_zavislosti_na_vasich_cilech\"><\/span><span style=\"color: #ff6600;\">6. Jezte v z\u00e1vislosti na va\u0161ich c\u00edlech<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nink zam\u011b\u0159en\u00fd na zadek a hamstringy je n\u00e1ro\u010dn\u00fd. Jeliko\u017e budete tr\u00e9novat tvrd\u011b, je d\u016fle\u017eit\u00e9 <strong>dodr\u017eet spr\u00e1vnou p\u0159ed a potr\u00e9ninkovou stravu<\/strong>. <em>&#8220;P\u0159ed tr\u00e9ninkem m\u00e1m r\u00e1da j\u00eddlo, kter\u00e9 je snadn\u00e9 na tr\u00e1ven\u00ed. M\u016fj obl\u00edben\u00fd je proteinov\u00fd n\u00e1poj sm\u00edchan\u00fd s ovesn\u00fdmi vlo\u010dkami a bur\u00e1kov\u00fdm m\u00e1slem, &#8220;<\/em> <strong>\u0159\u00edk\u00e1 Hoffmann<\/strong>.<\/p>\n\n\n\n<p>Po tvrd\u00e9m tr\u00e9ninku Hoffmann konzumuje v\u011bt\u0161\u00ed j\u00eddlo, aby <strong>vyrovnala hladinu glykogenu<\/strong>, a t\u00edm p\u00e1dem m\u011bli jej\u00ed svaly dostatek energie na obnovu a r\u016fst. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed jej\u00ed obl\u00edben\u00e9 potr\u00e9ninkov\u00e9 j\u00eddlo, ale je to v\u00fdborn\u00e1 <strong>kombinace b\u00edlkovin a sacharid\u016f<\/strong>, kterou najdete v sushi!<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\">Ostatn\u00ed j\u00eddla, kter\u00e9 konzumujete by m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed nutri\u010dn\u00edho pl\u00e1nu u\u0161it\u00e9ho na m\u00edru podle va\u0161ich c\u00edl\u016f. Vypracov\u00e1n\u00ed kulat\u011bj\u0161\u00edho a pln\u011bj\u0161\u00edho zadku <strong>sp\u00e1l\u00ed hodn\u011b kalori\u00ed<\/strong>, tak\u017ee nesni\u017eujte sv\u016fj p\u0159\u00edjem tak n\u00edzko, \u017ee va\u0161e <strong>svaly nebudou m\u00edt energii na r\u016fst<\/strong>. Pokud se nach\u00e1z\u00edte v kalorick\u00e9m deficitu, tak je d\u016fle\u017eit\u00e9 j\u00edst dostatek b\u00edlkovin na vypracov\u00e1n\u00ed svalov\u00e9 hmoty. Usilujte <strong>sn\u00edst nejm\u00e9n\u011b 20 &#8211; 30 gram\u016f b\u00edlkovin v jednom j\u00eddle<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_Ashley_Hoffmann\"><\/span><span style=\"text-decoration: underline; color: #ff6600;\">Tr\u00e9nink Ashley Hoffmann<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahr\u0148te tento tr\u00e9nink do sv\u00e9 tr\u00e9ninkov\u00e9 rutiny <strong>jednou za t\u00fdden<\/strong>. Nezapome\u0148te v druh\u00fd tr\u00e9ninkov\u00fd den na nohy posilovat kvadricepsy.<\/p>\n\n\n\n<p>\u2022 Zakop\u00e1v\u00e1n\u00ed v sed\u011b &#8211; 3 s\u00e9rie, 12 &#8211; 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Leg press &#8211; 3 s\u00e9rie, 12 &#8211; 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Mrtv\u00fd tah s \u0161irok\u00fdm \u00fachopem (rumunsk\u00fd mrtv\u00fd tah) &#8211; 3 s\u00e9rie, 12 &#8211; 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<p><strong>Extras\u00e9rie:<\/strong><\/p>\n\n\n\n<p>\u2022 Zved\u00e1n\u00ed p\u00e1nve &#8211; 3 s\u00e9rie, 12 &#8211; 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Zved\u00e1n\u00ed trupu se zafixovan\u00fdmi koleny a kotn\u00edky &#8211; 3 s\u00e9rie, 15 &#8211; 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Zakop\u00e1v\u00e1n\u00ed v le\u017ee &#8211; 3 s\u00e9rie, 15 &#8211; 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Abductor machine &#8211; 3 s\u00e9rie, 15 &#8211; 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">Zkus\u00edte se \u0159\u00eddit radami od Ashley Hoffmann? Pevn\u011b v\u011b\u0159\u00edm, \u017ee v\u00e1m tento \u010dl\u00e1nek <strong>pom\u016f\u017ee p\u0159i budov\u00e1n\u00ed pozad\u00ed<\/strong>, po kter\u00e9m tou\u017e\u00edte. V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m zd\u00e1l n\u00e1pomocn\u00fd, pod\u011blte se o n\u011bj se sv\u00fdmi p\u0159\u00edtelkyn\u011bmi nebo ho podpo\u0159te sd\u00edlen\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.<\/p>\n","protected":false},"author":25,"featured_media":100744,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":4,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6885,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168449","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-znami-sportovci-cs","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-19T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-04T12:09:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek\",\"datePublished\":\"2016-12-19T23:00:00+00:00\",\"dateModified\":\"2023-08-04T12:09:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\"},\"wordCount\":1459,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"keywords\":[\"motivace\",\"zn\u00e1m\u00ed sportovci\"],\"articleSection\":[\"Osobnosti a inspirace\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\",\"name\":\"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"datePublished\":\"2016-12-19T23:00:00+00:00\",\"dateModified\":\"2023-08-04T12:09:04+00:00\",\"description\":\"Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg\",\"width\":840,\"height\":441},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek - GymBeam Blog","description":"Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/","og_type":"article","og_title":"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek - GymBeam Blog","og_description":"Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.","og_url":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/","og_site_name":"GymBeam Blog","article_published_time":"2016-12-19T23:00:00+00:00","article_modified_time":"2023-08-04T12:09:04+00:00","og_image":[{"width":840,"height":441,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","type":"image\/jpeg"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek","datePublished":"2016-12-19T23:00:00+00:00","dateModified":"2023-08-04T12:09:04+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/"},"wordCount":1459,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","keywords":["motivace","zn\u00e1m\u00ed sportovci"],"articleSection":["Osobnosti a inspirace"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/","url":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/","name":"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","datePublished":"2016-12-19T23:00:00+00:00","dateModified":"2023-08-04T12:09:04+00:00","description":"Ashley Hoffmann je fitneska a hrd\u00e1 majitelka jednoho z nejlep\u0161\u00edch zadk\u016f. V tomto \u010dl\u00e1nku rad\u00ed, jak dos\u00e1hnete kulat\u00fd zadek va\u0161ich sn\u016f, tak tr\u00e9ninkov\u00fd pl\u00e1n.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ashley.jpg","width":840,"height":441},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/ashley-hoffmann-radi-jak-si-vytvorit-neuveritelny-zadek\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ashley Hoffmann rad\u00ed jak si vytvo\u0159it neuv\u011b\u0159iteln\u00fd zadek"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168449"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168449\/revisions"}],"predecessor-version":[{"id":486286,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168449\/revisions\/486286"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/100744"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168449"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168449"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}