{"id":168524,"date":"2016-09-09T00:00:00","date_gmt":"2016-09-08T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jen-selter-ukazala-trenink-na-perfektni-pozadi\/"},"modified":"2023-08-04T14:15:40","modified_gmt":"2023-08-04T12:15:40","slug":"jen-selter-ukazala-trenink-na-perfektni-pozadi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jen-selter-ukazala-trenink-na-perfektni-pozadi\/","title":{"rendered":"Jen Selter uk\u00e1zala tr\u00e9nink na perfektn\u00ed pozad\u00ed"},"content":{"rendered":"\n

Jen Selter, naz\u00fdvan\u00e1 tak\u00e9 “Booty Queen”<\/em>, m\u00e1 asi nejzn\u00e1m\u011bj\u0161\u00ed zadek na sv\u011bt\u011b<\/strong>, pr\u00e1v\u011b d\u00edky mnoh\u00fdm jej\u00ed “belfies<\/strong>” (selfie zadku)<\/em>. Denn\u011b dost\u00e1v\u00e1 stovky mail\u016f a zpr\u00e1v pln\u00fdch obdivu (jist\u011b i jin\u00fdch zpr\u00e1v)<\/em>, v nich\u017e se nej\u010dast\u011bji vyskytuje ot\u00e1zka, jak se dopracovala k takov\u00e9mu zadku<\/strong>. Jen v\u0161ak nic neskr\u00fdv\u00e1, a proto r\u00e1da pom\u016f\u017ee, podpo\u0159\u00ed a otev\u0159en\u011b prozrazuje, jak\u00e9 cviky stoj\u00ed za jej\u00edm \u00fasp\u011bchem<\/strong>.<\/p>\n\n\n\n

<\/div>\n\n\n\n

P\u0159edt\u00edm ne\u017e se odeberete do posilovny s c\u00edlem n\u00e1sledovat cviky a d\u011blat v\u0161e pro to, abyste si vypracovali vysn\u011bn\u00fd zadek, Jen v\u00e1m doporu\u010duje uv\u011bdomit si n\u011bkolik z\u00e1kladn\u00edch v\u011bc\u00ed:<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

a) Stahujte h\u00fd\u017ed\u011b<\/strong> b\u011bhem cel\u00e9ho cvi\u010den\u00ed a dr\u017ete nejt\u011b\u017e\u0161\u00ed pozici po dobu n\u011bkolika sekund.<\/p>\n\n\n\n

b) M\u016f\u017eete pou\u017e\u00edt z\u00e1va\u017e\u00ed<\/strong> kdykoliv chcete – jednoru\u010dn\u00ed \u010dinky, z\u00e1va\u017e\u00ed na kotn\u00edky, cokoliv. Poc\u00edt\u00edte v\u011bt\u0161\u00ed p\u00e1len\u00ed a nabudete v\u00edce sval\u016f. (to v\u0161ak doporu\u010dujeme pokro\u010dil\u00fdm fitness d\u00edvk\u00e1m<\/em>)<\/p>\n\n\n\n

c) Dbejte na to, aby byly tr\u00e9ninky pro v\u00e1s v\u00fdzvou<\/strong> a obm\u011b\u0148ujte jejich.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Jen se p\u0159i sv\u00e9m tr\u00e9ninku soust\u0159ed\u00ed zejm\u00e9na na vrchn\u00ed \u010d\u00e1st nohou, samoz\u0159ejm\u011b zadek, ale i na j\u00e1dro a b\u0159i\u0161n\u00ed svaly. Zahrnuje cviky, kter\u00e9 tvaruj\u00ed, ze\u0161t\u00edhluj\u00ed<\/strong>, a z\u00e1rove\u0148 p\u0159edch\u00e1z\u00ed tomu, aby se stala objemnou. D\u0159\u00edve ne\u017e za\u010dne posilovat, se nezapom\u00edn\u00e1 zah\u0159\u00e1t a zapotit 10 minut<\/strong> na stepperu. To aktivuje h\u00fd\u017e\u010fov\u00e9 svaly<\/strong> a zv\u00fd\u0161\u00ed tepovou frekvenci. N\u00e1sledn\u011b p\u0159ejde do posilovac\u00ed m\u00edstnosti, a kdy\u017e dokon\u010d\u00ed sv\u016fj tr\u00e9nink, p\u0159esune se na dal\u0161\u00edch 20-30 minut kardia<\/strong>.<\/p>\n\n\n\n

\"Jen<\/figure><\/div>\n\n\n\n

Jak jist\u011b v\u00edte, va\u0161e t\u011blo si zvykne na cvik, kter\u00fd prov\u00e1d\u00edte del\u0161\u00ed dobu, a proto Jen r\u00e1da kombinuje ch\u016fzi nav\u00fd\u0161en\u00edm s ch\u016fz\u00ed dozadu<\/strong> na b\u011b\u017e\u00edc\u00edm p\u00e1su. Takto se mus\u00ed nam\u00e1hat, aby udr\u017eela balanc a zapojuje svaly<\/strong>, kter\u00e9 p\u0159i b\u011b\u017en\u00e9 proch\u00e1zce nepou\u017e\u00edv\u00e1. Samoz\u0159ejm\u011b, pokud to budete zkou\u0161et, dejte si po\u0159\u00e1dn\u00fd pozor.<\/p>\n\n\n\n

<\/div>\n\n\n\n

“R\u00e1da si d\u00e1m b\u011b\u017e\u00edc\u00ed p\u00e1s s rychlost\u00ed 3,5 m\u00edle za hodinu p\u0159i vysok\u00e9m sklonu. Je to pom\u011brn\u011b nebezpe\u010dn\u00e9, tak\u017ee chod\u00edm pomalu a po\u0159\u00e1dn\u011b si u\u017e\u00edv\u00e1m p\u00e1len\u00ed sval\u016f.<\/em>” <\/em><\/p>\n\n\n\n

\"Jen<\/figure><\/div>\n\n\n\n

Jen Selter a jej\u00ed tr\u00e9ninkov\u00fd pl\u00e1n<\/h2>\n\n\n\n

N\u00e1sledov\u00e1n\u00edm jej\u00edch cvik\u016f se po \u010dase za v\u00e1mi bude ot\u00e1\u010det ne jedna hlava a z\u016fstane otev\u0159en\u00e1 ne jedna \u010delist.<\/p>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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1. Donkey kick<\/h3>\n\n\n\n

“Je to jeden z m\u00fdch obl\u00edben\u00fdch cvik\u016f, a z\u00e1rove\u0148 v\u00fdborn\u00fd zp\u016fsob jak za\u010d\u00edt tr\u00e9nink na zadek,”<\/em> \u0159\u00edk\u00e1 Jen.<\/p>\n\n\n\n

\u2022 Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech s rukama na \u0161\u00ed\u0159ku ramen a koleny na \u0161\u00ed\u0159ku bok\u016f.<\/p>\n\n\n\n

\u2022 Dr\u017ete prav\u00e9 chodidlo fixovan\u00e9 a nohu ohnutou, zvedn\u011bte nohu a tla\u010dte chodidlo sm\u011brem ke stropu, dokud noha nen\u00ed nad va\u0161\u00edm zadkem.<\/p>\n\n\n\n

\u2022 Vra\u0165te se do v\u00fdchoz\u00ed pozice.<\/p>\n\n\n\n

\u2022 Ud\u011blejte 15 opakov\u00e1n\u00ed<\/strong> p\u0159edt\u00edm ne\u017e vym\u011bn\u00edte nohy a ur\u010dit\u011b to skv\u011ble poc\u00edt\u00edte.<\/p>\n\n\n\n

D\u016fle\u017eit\u00e9 je, abyste dr\u017eeli sta\u017een\u00fd zadek<\/strong> na vrcholu pohybu a noha by m\u011bla klesat pomalu, abyste po\u0159\u00e1dn\u011b c\u00edtili to p\u00e1len\u00ed.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

2. Fire hydrant<\/h3>\n\n\n\n

Tento cvik Jen obvykle d\u011bl\u00e1 jako druh\u00fd v po\u0159ad\u00ed, aby zas\u00e1hla h\u00fd\u017ed\u011b z jin\u00e9ho \u00fahlu<\/strong>. Sami to poc\u00edt\u00edte b\u011bhem cviku.<\/p>\n\n\n\n

\u2022 Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech s rukama na \u0161\u00ed\u0159ku ramen a koleny na \u0161\u00ed\u0159ku bok\u016f, pracuj\u00edc\u00ed nohu dr\u017ete ohnutou v koleni a chodidlo fixovan\u00e9.<\/p>\n\n\n\n

\u2022 Tentokr\u00e1t zvedn\u011bte pravou nohu na stranu, dokud vnit\u0159n\u00ed stehno nen\u00ed paraleln\u011b s podlahou.<\/p>\n\n\n\n

\u2022 Stahujte h\u00fd\u017ed\u011b na vrcholu pohybu a ujist\u011bte se, \u017ee stahujete tak\u00e9 b\u0159i\u0161n\u00ed svaly. Jak se vr\u00e1t\u00edte do po\u010d\u00e1te\u010dn\u00ed pozice, tak dr\u017ete koleno nad zem\u00ed, abyste udr\u017eeli nap\u011bt\u00ed v pracuj\u00edc\u00edch svalech.<\/p>\n\n\n\n

\u2022 Nohy vym\u011b\u0148te po 15 opakov\u00e1n\u00ed<\/strong><\/p>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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3. Chair kick<\/h3>\n\n\n\n

Samoz\u0159ejm\u011b budete pot\u0159ebovat stabiln\u00ed \u017eidli<\/strong>, Jen doporu\u010duje n\u011bjakou vy\u0161\u0161\u00ed.<\/p>\n\n\n\n

\u2022 St\u016fjte s nohama u sebe a uchopte op\u011bradlo \u017eidle pro lep\u0161\u00ed rovnov\u00e1hu. Naklo\u0148te se jemn\u011b dop\u0159edu a zvedn\u011bte pravou nohu p\u0159\u00edmo za sebe. Dr\u017ete koleno rovn\u011b, ale nesv\u00edrejte ho. Stahujte zadek a soust\u0159e\u010fte se na to, aby va\u0161e boky byly rovn\u011b a nevyt\u00e1\u010deli jste je. To v\u00e1m z\u00e1rove\u0148 redukuje pozornost na c\u00edlovou oblast.<\/p>\n\n\n\n

\u2022 Nohu zvedn\u011bte tak vysoko jako dok\u00e1\u017eete, pak ji kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed pozice.<\/p>\n\n\n\n

\u2022 Ud\u011blejte 10 opakov\u00e1n\u00ed a vym\u011b\u0148te nohy.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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4. Squat pulse<\/h3>\n\n\n\n

Nyn\u00ed budou va\u0161e h\u00fd\u017ed\u011b ho\u0159et<\/strong> jak bl\u00e1zniv\u00e9, ale t\u00edmto d\u0159epem se dostanete na zcela jinou \u00farove\u0148. Odm\u011bna v\u0161ak stoj\u00ed za to.<\/p>\n\n\n\n

\u2022 St\u016fjte s nata\u017een\u00fdma nohama \u0161ir\u0161\u00ed ne\u017e je \u0161\u00ed\u0159ka ramen, prsty na nohou sm\u011b\u0159uj\u00ed jemn\u011b vto\u010den\u00e9 a ruce nat\u00e1hn\u011bte p\u0159\u00edmo p\u0159ed v\u00e1s.<\/p>\n\n\n\n

\u2022 Ud\u011blejte d\u0159ep a kolena dr\u017ete v linii s prsty, j\u00e1dro dr\u017ete pevn\u00e9 a h\u0159bet rovn\u00fd. Na spodku pohybu by m\u011bla b\u00fdt va\u0161e stehna paraleln\u011b se zem\u00ed, to je bod kdy za\u010dnete “pulzovat”.<\/p>\n\n\n\n

\u2022 Jd\u011bte nahoru a dol\u016f, ne v\u0161ak v\u00edce ne\u017e 15 cm, opakuje tento pohyb 10 a\u017e 15-kr\u00e1t.<\/p>\n\n\n\n

\u2022 Ud\u011blejte t\u0159i s\u00e9rie po 10-15 opakov\u00e1n\u00ed<\/strong> a ur\u010dit\u011b zaznamen\u00e1te p\u016fsobiv\u00fd pokrok na va\u0161em zadku.<\/p>\n\n\n\n

Trik je v tom, abyste z\u016fstali v d\u0159epav\u00e9 pozici a\u017e do konce, co\u017e v\u016fbec nen\u00ed jednoduch\u00e9. Zkuste se nepostavit a\u017e do konce.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

<\/div>\n\n\n\n\n\n\n
<\/div>\n\n\n\n
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\"Jen<\/figure>\n<\/div>\n\n\n\n
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5. D\u0159ep s v\u00fdkopem<\/h3>\n\n\n\n

\u2022 St\u016fjte rovn\u011b s nohama o trochu \u0161ir\u0161\u00ed ne\u017e je \u0161\u00ed\u0159ka va\u0161ich bok\u016f a prsty sm\u011b\u0159uj\u00ed jemn\u011b vto\u010den\u00e9.<\/p>\n\n\n\n

\u2022 Ruce dr\u017ete nata\u017een\u00e9 p\u0159ed v\u00e1mi a pomalu klesn\u011bte do hlubok\u00e9ho d\u0159epu.<\/p>\n\n\n\n

\u2022 Vra\u0165te se zp\u011bt do po\u010d\u00e1te\u010dn\u00ed pozice a plynule pokra\u010dujte zdvihem jedn\u00e9 nohy p\u0159\u00edmo na stranu, tak vysoko jako dok\u00e1\u017eete.<\/p>\n\n\n\n

\u2022 <\/strong>Opakujte to 10-kr\u00e1t<\/strong> a vym\u011b\u0148te nohy, ud\u011blejte t\u0159i s\u00e9rie.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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6. V\u00fdpady na lavi\u010dce<\/h3>\n\n\n\n

Najd\u011bte \u017eidli nebo lavi\u010dku a vezm\u011bte si i jednoru\u010dky.<\/p>\n\n\n\n

\u2022 Rovnou lavi\u010dku polo\u017ete vertik\u00e1ln\u011b.<\/p>\n\n\n\n

\u2022 Jednu nohu dejte na lavi\u010dku a druhou polo\u017ete pevn\u011b na zem.<\/p>\n\n\n\n

\u2022 Ob\u011b nohy by m\u011bly b\u00fdt na za\u010d\u00e1tku nata\u017een\u00e9. Pak je ohn\u011bte a p\u0159esu\u0148te se dol\u016f, jako do d\u0159epu.<\/p>\n\n\n\n

\u2022 <\/strong>Ud\u011blejte 10 opakov\u00e1n\u00ed<\/strong> a vym\u011b\u0148te nohy.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

Jen tyto cviky obm\u011b\u0148uje a dopl\u0148uje<\/strong> o d\u0159epy se z\u00e1va\u017e\u00edm, konkr\u00e9tn\u011b s jednoru\u010dkami. Doporu\u010duje t\u0159i s\u00e9rie po 15 opakov\u00e1n\u00ed<\/strong> s v\u00e1hou 6-9kg, podle va\u0161ich mo\u017enost\u00ed. Z d\u0159ep\u016f tak\u00e9 tr\u00e9nuje i d\u0159epy s fit m\u00ed\u010dem<\/strong> o ze\u010f, a to bu\u010f t\u0159i s\u00e9rie a 20 opakov\u00e1n\u00ed nebo \u010dty\u0159i s\u00e9rie s 15 opakov\u00e1n\u00edmi. \u0160koda by byla nevyu\u017e\u00edt tak\u00e9 Leg Press<\/strong>. Vytvaruje nejen v\u00e1\u0161 zadek, ale i l\u00fdtka a horn\u00ed \u010d\u00e1st stehen. Jen cvi\u010d\u00ed t\u0159i s\u00e9rie a 12 opakov\u00e1n\u00ed s v\u00e1hou 45kg<\/strong>.<\/p>\n\n\n\n

\"Jen<\/figure><\/div>\n\n\n\n

Jak Jen Selter \u0159\u00edk\u00e1: “Pamatujte, nen\u00ed to o tom, jak moc n\u011bco chcete, ale jak tvrd\u011b jste ochotna pro to makat<\/strong>.” Tak\u017ee zvedn\u011bte sv\u016fj zadek a vzh\u016fru na to. Chcete si p\u0159ece u\u017e\u00edvat l\u00e9to a c\u00edtit se skv\u011ble uvnit\u0159 i navenek.<\/p>\n\n\n\n

Pokud se v\u00e1m tento \u010dl\u00e1nek s tipy na vybudov\u00e1n\u00ed perfektn\u00edho zadku l\u00edbil, podpo\u0159te ho sd\u00edlen\u00edm<\/strong>.<\/p>\n\n\n\n

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\n\t\n\t\tFitness and Exercises Equipment\t<\/span>\n\t\n\t\t<\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n
\n\t\n\t\tResistance Bands and Expanders\t<\/span>\n\t\n\t\t<\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

Jen Selter je fitness diva, kterou sv\u011bt zn\u00e1 hlavn\u011b kv\u016fli jej\u00edho zadku. Proto jsme sepsali tr\u00e9nink a cviky na zadek, kter\u00e9 Jen pravideln\u011b prov\u00e1d\u00ed. Inspirujte se.<\/p>\n","protected":false},"author":25,"featured_media":139237,"comment_status":"open","ping_status":"closed","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":[29],"tags":[6417,6429,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168524","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-silovy-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"\nJen Selter uk\u00e1zala tr\u00e9nink na perfektn\u00ed pozad\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jen Selter je fitness kr\u00e1ska, kterou sv\u011bt zn\u00e1 hlavn\u011b d\u00edky jej\u00edmu zadku. 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