{"id":238813,"date":"2020-03-23T15:22:00","date_gmt":"2020-03-23T14:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238813"},"modified":"2021-04-06T15:25:51","modified_gmt":"2021-04-06T13:25:51","slug":"cvicte-v-pohodli-domova-cviky-s-vlastnou-vahou-a-prislusenstvom-na-cvicenie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastnou-vahou-a-prislusenstvom-na-cvicenie\/","title":{"rendered":"Cvi\u010dte v pohodl\u00ed domova &#8211; cviky s vlastnou v\u00e1hou a pr\u00edslu\u0161enstvom na cvi\u010denie"},"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.sk\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastnou-vahou-a-prislusenstvom-na-cvicenie\/#Ake_pomocky_vam_mozu_zjednodusit_domaci_trening\" title=\"Ak\u00e9 pom\u00f4cky v\u00e1m m\u00f4\u017eu zjednodu\u0161i\u0165 dom\u00e1ci tr\u00e9ning\">Ak\u00e9 pom\u00f4cky v\u00e1m m\u00f4\u017eu zjednodu\u0161i\u0165 dom\u00e1ci tr\u00e9ning<\/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.sk\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastnou-vahou-a-prislusenstvom-na-cvicenie\/#Cviky_na_brucho\" title=\"Cviky na brucho\">Cviky na brucho<\/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.sk\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastnou-vahou-a-prislusenstvom-na-cvicenie\/#Cviky_na_zadok_a_stehna\" title=\"Cviky na zadok a stehn\u00e1\">Cviky na zadok a stehn\u00e1<\/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.sk\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastnou-vahou-a-prislusenstvom-na-cvicenie\/#Cviky_na_chrbat\" title=\"Cviky na chrb\u00e1t\">Cviky na chrb\u00e1t<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nie v\u017edy je mo\u017en\u00e9 <strong>dosta\u0165 sa do posil\u0148ovne <\/strong>a kvalitne si zacvi\u010di\u0165. M\u00f4\u017eete ma\u0165 toho ve\u013ea v pr\u00e1ci, nem\u00f4\u017eete n\u00e1js\u0165 to <strong>spr\u00e1vne fitko, <\/strong>alebo len jednoducho <strong>neradi cvi\u010d\u00edte v spolo\u010dnosti in\u00fdch \u013eud\u00ed.<\/strong> To v\u00e1m, ale nemus\u00ed br\u00e1ni\u0165 v tom, aby ste dosiahli svoju<strong> vysn\u00edvan\u00fa postavu.<\/strong> Pozrite sa s nami na tie <strong>najlep\u0161ie cviky s vlastnou v\u00e1hou, <\/strong>ktor\u00e9 m\u00f4\u017eete cvi\u010di\u0165 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=\"Ake_pomocky_vam_mozu_zjednodusit_domaci_trening\"><\/span>Ak\u00e9 pom\u00f4cky v\u00e1m m\u00f4\u017eu zjednodu\u0161i\u0165 dom\u00e1ci tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r, ako sa pust\u00edte do <strong>pl\u00e1novania svojho tr\u00e9ningu,<\/strong> nemali by ste zab\u00fada\u0165 na <strong>spr\u00e1vne pr\u00edslu\u0161enstvo.<\/strong> Pri budovan\u00ed svalov \u010di spa\u013eovan\u00ed tukov v\u00e1m toti\u017e m\u00f4\u017eu pom\u00f4c\u0165 aj <strong>\u00fa\u010dinn\u00e9 <a title=\"Fitness pr\u00edslu\u0161enstvo GymBeam\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness pom\u00f4cky<\/a><\/strong> vhodn\u00e9 na dom\u00e1ci tr\u00e9ning. Tie v\u00e1m zaru\u010dia dostato\u010dn\u00fd komfort a posun\u00fa va\u0161u snahu na<strong> vy\u0161\u0161\u00ed level.<\/strong> Ak\u00e9 to s\u00fa? <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\">Fitness podlo\u017eka<\/h3>\n\n\n\n<p>Z\u00e1kladnou pom\u00f4ckou pre ka\u017ed\u00fd cvik je jednozna\u010dne<strong> <a title=\"Fitness podlo\u017eky GymBeam\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness podlo\u017eka<\/a>.<\/strong> Nielen, \u017ee v\u010faka nej bude <strong>cvi\u010denie ove\u013ea pohodlnej\u0161ie,<\/strong> m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 zabr\u00e1ni\u0165 vzniku zranen\u00ed a nepr\u00edjemn\u00fdch modr\u00edn. Vybaven\u00e9 b\u00fdvaj\u00fa <strong>proti\u0161mykov\u00fdm povrchom,<\/strong> ktor\u00fd je ide\u00e1lny na cvi\u010denie j\u00f3gy, stre\u010dingu \u010di dynamick\u00e9 cvi\u010denia s v\u00fdskokmi. Pomocou podlo\u017eiek <strong>zlep\u0161\u00edte svoju stabilitu<\/strong> pri tvarovan\u00ed va\u0161e postavy. Navy\u0161e, ak sa rozhodnete do svojho tr\u00e9ningu zaradi\u0165 aj plank, va\u0161e ruky v\u00e1m v\u010faka <strong>m\u00e4kk\u00e9mu povrchu podlo\u017eky<\/strong> ur\u010dite po\u010fakuj\u00fa.<\/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\">Valec na cvi\u010denie<\/h3>\n\n\n\n<p>Cvi\u010denie s <strong><a title=\"Penov\u00fd valec GymBeam\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">penov\u00fdm valcom<\/a> <\/strong>alebo <strong>foam rollerom<\/strong> prin\u00e1\u0161a pre va\u0161e telo mnoho benefitov. Okrem <strong>mas\u00e1\u017ee nam\u00e1han\u00fdch svalov<\/strong> pom\u00e1ha aj pri <strong>zmiernen\u00ed bolesti.<\/strong> Navy\u0161e, vyu\u017ei\u0165 ho m\u00f4\u017eete pri cvi\u010den\u00ed <strong>sedac\u00edch svalov, chrbta \u010di ako s\u00fa\u010das\u0165 planku alebo drepov.<\/strong> Fant\u00e1zii sa medze neklad\u00fa a vy rozhodne ocen\u00edte mnohopo\u010detn\u00e9 vyu\u017eitie valcov na cvi\u010denie. Ak\u00e9 \u010fal\u0161ie cviky s nim m\u00f4\u017eete robi\u0165? Do\u010d\u00edtate sa o tom v na\u0161om \u010dl\u00e1nku <a title=\"15 najlep\u0161\u00edch cvikov s penov\u00fdm valcom alebo foam rollerom\" href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">15 najlep\u0161\u00edch cvikov s penov\u00fdm valcom alebo foam rollerom.<\/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=\"Valec na cvi\u010denie pom\u00e1ha mas\u00edrova\u0165 nam\u00e1han\u00e9 svaly\" width=\"843\" height=\"562\" title=\"Valec na cvi\u010denie pom\u00e1ha mas\u00edrova\u0165 nam\u00e1han\u00e9 svaly\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fitlopta<\/h3>\n\n\n\n<p>Cvi\u010denie s <a title=\"Fitlopty GymBeam\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitloptou<\/a> sa sp\u00e1ja najm\u00e4 s tr\u00e9novan\u00edm chrbtice \u010di j\u00f3gi. Jej vyu\u017eitie je v\u0161ak ove\u013ea \u0161ir\u0161ie a pomocou nej precvi\u010d\u00edte cel\u00e9 svoje telo. Na fitlopte toti\u017e m\u00f4\u017eete s \u013eahkos\u0165ou cvi\u010di\u0165 <strong>silov\u00e9 aj kardio tr\u00e9ningy.<\/strong> Vyu\u017eijete ju aj na plank, sed-\u013eahy, k\u013euky, \u010di ako s\u00fa\u010das\u0165 HIIT tr\u00e9ningov. Pom\u00f4\u017ee v\u00e1m tie\u017e <strong>zlep\u0161i\u0165 stabilitu, rovnov\u00e1hu a dr\u017eanie v\u00e1\u0161ho tela. <\/strong> Ako si ale vybra\u0165 t\u00fa spr\u00e1vnu fitloptu? Jednoducho sa na \u0148u posa\u010fte a ke\u010f sa va\u0161e chodidl\u00e1 pohodlne dotkn\u00fa zeme a bud\u00fa v pravom uhle, <strong>je pre v\u00e1s vhodn\u00e1.<\/strong> Pre viac in\u0161pir\u00e1ci\u00ed na vyu\u017eitie fitlopty vo va\u0161om tr\u00e9ningu si pre\u010d\u00edtajte na\u0161e \u010dl\u00e1nky <a title=\"11 Najefekt\u00edvnej\u0161\u00edch cvikov s fitloptou na formovanie brucha\" href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">11 Najefekt\u00edvnej\u0161\u00edch cvikov s fitloptou na formovanie brucha<\/a> alebo <a title=\"13 najefekt\u00edvnej\u0161\u00edch cvikov s fitloptou\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">13 najefekt\u00edvnej\u0161\u00edch cvikov s fitloptou<\/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=\"Fitlopta zlep\u0161uje stabilitu a rovnov\u00e1hu tela\" width=\"843\" height=\"562\" title=\"Fitlopta zlep\u0161uje stabilitu a rovnov\u00e1hu tela\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Posil\u0148ovacie gumy alebo expand\u00e9ry<\/h3>\n\n\n\n<p><a title=\"Expand\u00e9ry a gumy na cvi\u010denie GymBeam\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Expand\u00e9ry a posil\u0148ovacie gumy<\/a> s\u00fa ve\u013emi ob\u013e\u00faben\u00fdm pomocn\u00edkom pri realiz\u00e1cii mnoh\u00fdch cvikov. V\u010faka nim toti\u017e m\u00f4\u017ee by\u0165 ka\u017ed\u00fd jeden cvik e\u0161te n\u00e1ro\u010dnej\u0161\u00ed a privedie v\u00e1s <strong>k lep\u0161\u00edm v\u00fdsledkom.<\/strong> Ich funk\u010dnos\u0165 je toti\u017e dan\u00e1 <strong>odporom materi\u00e1lu.<\/strong> \u010c\u00edm je odpor silnej\u0161\u00ed, t\u00fdm je cvi\u010denie s nimi n\u00e1ro\u010dnej\u0161ie. Extr\u00e9mne odoln\u00e9 gumy sl\u00fa\u017eia na posilnenie prsn\u00fdch, sedac\u00edch a bru\u0161n\u00fdch svalov, ale aj svalov n\u00f4h a chrbta. Jednoducho s nimi \u013eahko precvi\u010d\u00edte a <strong>posiln\u00edte svalstvo cel\u00e9ho tela.<\/strong> Pre in\u0161pir\u00e1ciu si pozrite aj nieko\u013eko tipov na cviky s expand\u00e9rom na na\u0161om <a title=\"Homeworkout ako cvi\u010di\u0165 s expand\u00e9rom GymBeam\" href=\"https:\/\/www.youtube.com\/watch?v=aaxuabVunK4&amp;t=599s\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">youtube kan\u00e1li<\/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\">\u0160vihadlo<\/h3>\n\n\n\n<p>M\u00e1te radi kardio, no nem\u00f4\u017eete si \u00eds\u0165 pr\u00e1ve zabeha\u0165 alebo pou\u017ei\u0165 kardio pr\u00edstroje v posil\u0148ovni? Poriadne sa <strong>zapoti\u0165 m\u00f4\u017eete aj v pohodl\u00ed domova.<\/strong> \u00da\u010dinnou pom\u00f4ckou v\u00e1m pri tom m\u00f4\u017ee by\u0165 <strong>oby\u010dajn\u00e9 <a title=\"\u0160vihadl\u00e1 GymBeam\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0161vihadlo<\/a>.<\/strong> Cvi\u010denie na \u0161vihadle p\u00f4sob\u00ed priaznivo na srdcovo-cievny syst\u00e9m, <strong>zlep\u0161uje fyzick\u00fa kond\u00edciu a posil\u0148uje tie\u017e svalov\u00fd apar\u00e1t.<\/strong> Vybra\u0165 si navy\u0161e m\u00f4\u017eete aj digit\u00e1lne \u0161vihadl\u00e1, ktor\u00e9 v\u00e1m bud\u00fa <strong>r\u00e1ta\u0165 po\u010det skokov \u010di dokonca tepov\u00fa frekvenciu.<\/strong> Pomocou \u0161vihadla si tak m\u00f4\u017eete u\u017ei\u0165 hrav\u00fa podobu kardio tr\u00e9ningu pokojne aj pred telev\u00edzorom.<\/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\">Posil\u0148ovacie koliesko<\/h3>\n\n\n\n<p>Pri formovan\u00ed va\u0161ej postavy, posil\u0148ovan\u00ed svalstva a kond\u00edcie v\u00e1m efekt\u00edvne pom\u00f4\u017ee aj <a title=\"Posil\u0148ovacie koliesko GymBeam\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">posil\u0148ovacie koliesko<\/a>. To dok\u00e1\u017ee pri cvi\u010den\u00ed <strong>zapoji\u0165 v\u0161etky svalov\u00e9 partie<\/strong> od chrbta a\u017e po l\u00fdtka. Najviac sa v\u0161ak pou\u017e\u00edva pri<strong> cvi\u010den\u00ed bru\u0161n\u00fdch svalov.<\/strong> Vysk\u00fa\u0161ajte si k\u013eakn\u00fa\u0165 na kolen\u00e1, pevne uchopi\u0165 koliesko, napnite svoje telo a pomaly sa za\u010dnite pos\u00fava\u0165 dopredu tak, aby ste sa \u010do <strong>najviac pribl\u00ed\u017eili k zemi.<\/strong> D\u00f4le\u017eit\u00e9 je v\u0161ak zachova\u0165 <strong>telo st\u00e1le napnut\u00e9.<\/strong> Ak sa v\u00e1m \u00faspe\u0161ne podarilo pomocou kolieska natiahnu\u0165, va\u0161ou \u00falohou je op\u00e4\u0165 pomocou kolieska pritiahnu\u0165 hrudn\u00edk k noh\u00e1m. Ako plat\u00ed pri mnoh\u00fdch cvikoch, od\u0165ahovanie aj pri\u0165ahovanie pomocou kolieska vykon\u00e1vate <strong>prostredn\u00edctvom bru\u0161n\u00fdch svalov,<\/strong> nie chrbta \u010di r\u00fak. V pr\u00edpade, \u017ee koliesko vyu\u017eijete na precvi\u010denie in\u00fdch \u010dast\u00ed tela, na pr\u00ed\u0165ahy a od\u0165ahy vyu\u017e\u00edvate tie svalov\u00e9 partie, ktor\u00e9 pr\u00e1ve precvi\u010dujete.<\/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=\"Posil\u0148ovacie koliesko pom\u00e1ha spev\u0148ova\u0165 bru\u0161n\u00e9 svaly\" width=\"843\" height=\"672\" title=\"Posil\u0148ovacie koliesko pom\u00e1ha spev\u0148ova\u0165 bru\u0161n\u00e9 svaly\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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_brucho\"><\/span>Cviky na brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dosiahnu\u0165 svoj <strong>vyt\u00fa\u017een\u00fd sixpack<\/strong> m\u00f4\u017ee by\u0165 niekedy naozaj n\u00e1ro\u010dn\u00e9. Vy\u017eaduje si to toti\u017e ve\u013ea <strong>discipl\u00edny a pevn\u00e9 nervy.<\/strong> S pravidelnou stravou a precvi\u010dovan\u00edm bru\u0161n\u00fdch svalov prostredn\u00edctvom \u00fa\u010dinn\u00fdch cvikov v\u0161ak ur\u010dite s tukov\u00fdmi vank\u00fa\u0161ikmi dok\u00e1\u017eete zato\u010di\u0165 <strong>aj v pohodl\u00ed domova.<\/strong> Ak\u00e9 <strong>cviky na dom\u00e1ci tr\u00e9ning brucha<\/strong> s\u00fa teda najlep\u0161ie? <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\">Plank<\/h3>\n\n\n\n<p>Plank je jeden z naj\u00fa\u010dinnej\u0161\u00edch cvikov s vlastnou v\u00e1hou, a z\u00e1rove\u0148 v\u00e1m nezaberie ve\u013ea \u010dasu. Pointov tohto cviku je udr\u017ea\u0165 svoje <strong>telo pevne napnut\u00e9<\/strong> po \u010do najdlh\u0161iu dobu. Pr\u00e1ve na dosiahnutie tohto cie\u013ea vyu\u017e\u00edvate <strong>najm\u00e4 bru\u0161n\u00e9 svaly.<\/strong> Ak v\u0161ak plank prev\u00e1dzate spr\u00e1vne, precvi\u010dujete n\u00edm nielen brucho, ale aj <strong>svaly chrbta, bicepsy, tricepsy \u010di zadok.<\/strong> Pre e\u0161te lep\u0161\u00ed efekt z planku m\u00f4\u017eete vysk\u00fa\u0161a\u0165 jeho r\u00f4zne vari\u00e1cie, ako je <strong>bo\u010dn\u00fd plank<\/strong> \u010di <strong>plank s ot\u00e1\u010dan\u00edm do str\u00e1n.&nbsp;<\/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\u00e1vne prevedenie: <\/strong>Polo\u017ete predlaktia na podlo\u017eku s lak\u0165ami alebo dla\u0148ami zarovnan\u00fdmi pod plecami. N\u00e1sledne sa od podlo\u017eky odraz\u00edte tak, \u017ee cel\u00e1 v\u00e1ha tela ostanete na \u0161pi\u010dk\u00e1ch a lak\u0165och alebo dlaniach. Telo sa sna\u017ete udr\u017ea\u0165 napnut\u00e9 v tejto poz\u00edcii po \u010do najdlh\u0161iu dobu.<\/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 brucho - plank\" width=\"843\" height=\"468\" title=\"Cviky na brucho - plank\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Skracova\u010dky<\/h3>\n\n\n\n<p>\u010eal\u0161\u00ed z cvikov na brucho, ktor\u00fd v\u00e1m nezaberie ve\u013ea \u010dasu, no zato je ve\u013emi efekt\u00edvny. D\u00f4le\u017eit\u00e9 je v\u0161ak dodr\u017eiava\u0165 jeho <strong>spr\u00e1vnu techniku,<\/strong> preto\u017ee pri nespr\u00e1vnom preveden\u00ed budete namiesto bru\u0161n\u00fdch svalov zap\u00e1ja\u0165 do cviku chrbticu. Pri z\u00e1kladn\u00fdch skracova\u010dk\u00e1ch sa vyu\u017e\u00edva <strong>hlavn\u00fd bru\u0161n\u00fd sval.<\/strong> Existuj\u00fa v\u0161ak aj r\u00f4zne in\u00e9 vari\u00e1cie tohto cviku, ako s\u00fa <strong>skracova\u010dky do str\u00e1n <\/strong>alebo<strong> skracova\u010dky s na\u0165ahovan\u00edm za nohami.<\/strong> Tie\u017e m\u00f4\u017eete vysk\u00fa\u0161a\u0165 skracova\u010dky na fitlopte, v\u010faka ktorej bude udr\u017eanie spr\u00e1vnej techniky jednoduch\u0161ie. V kone\u010dnom d\u00f4sledku v\u0161ak maj\u00fa v\u0161etky typy rovnak\u00fd cie\u013e, ktor\u00fdm je <strong>pevn\u00e9 vypracovan\u00e9 brucho.<\/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\u00e1vne prevedenie: <\/strong>Le\u017e\u00edte na podlo\u017eke s pokr\u010den\u00fdmi kolenami a chodidlami na zemi. Ruky si d\u00e1te za hlavu a spodn\u00fa \u010das\u0165 chrbta v oblasti panvy zatla\u010d\u00edte na zem, zatia\u013e \u010do horn\u00fa \u010das\u0165 zdv\u00edhate mierne dopredu. Pri cviku st\u00e1le zachov\u00e1vajte napnut\u00e9 brucho.<\/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 brucho - skracova\u010dky\" width=\"843\" height=\"562\" title=\"Cviky na brucho - skracova\u010dky\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Rusk\u00fd twist<\/h3>\n\n\n\n<p>Ide\u00e1lnym dom\u00e1cim cvikom na brucho je aj <strong>rusk\u00fd twist.<\/strong> Oproti skracova\u010dk\u00e1m v\u0161ak pri tomto cviku ove\u013ea viac zap\u00e1jate <strong>\u0161ikm\u00e9 bru\u0161n\u00e9 svaly,<\/strong> ktor\u00e9 sa staraj\u00fa o <strong>rot\u00e1ciu v trupe.<\/strong> Pravideln\u00e9 to\u010denie stredu tela tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 jeho dr\u017eanie.<\/strong> Pre efekt\u00edvnej\u0161ie cvi\u010denie m\u00f4\u017eete pri ot\u00e1\u010dan\u00ed pou\u017ei\u0165 aj z\u00e1va\u017eie v podobe <strong>\u010dinky, kettlebellu <\/strong>alebo<strong> f\u013ea\u0161e s vodou.<\/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\u00e1vne prevedenie:<\/strong> Sadnite si na podlo\u017eku, nohy ohnite v kolen\u00e1ch a ruky dr\u017ete rovno pred sebou. Chrb\u00e1t majte v 45\u00b0 uhle smerom od podlahy a pomaly sa za\u010dnite trupom ot\u00e1\u010da\u0165 najprv do jednej a potom do druhej strany. Ak pri ot\u00e1\u010dan\u00ed chodidl\u00e1 jemne zdvihnete nad zem, cvik bude ove\u013ea intenz\u00edvnej\u0161\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\">V-dv\u00edhanie<\/h3>\n\n\n\n<p>Tento cvik spo\u010d\u00edva v pravidelnom <strong>dv\u00edhan\u00ed n\u00f4h a trupu<\/strong> tak, aby ste \u010do najviac <strong>nap\u00ednali bru\u0161n\u00e9 svaly.<\/strong> Navy\u0161e, v\u010faka tomuto cviku viete posilni\u0165 aj spr\u00e1vnu <strong>rovnov\u00e1hu a koordin\u00e1ciu tela.<\/strong> Pre dosiahnutie \u010do najlep\u0161ieho efektu je potrebn\u00e9 cvik opakova\u0165 v men\u0161om po\u010dte, no s o to v\u00e4\u010d\u0161ou intenzitou.<\/p>\n\n\n\n<p><strong>Spr\u00e1vne prevedenie:<\/strong> \u013dahnite si na chrb\u00e1t. Jedin\u00fdm pohybom zdvihnite nohy a trup do vzduchu, pri\u010dom sa rukami sna\u017ete natiahnu\u0165 za \u0161pi\u010dkami vyrovnan\u00fdch n\u00f4h. Chv\u00ed\u013eu v tejto polohe zotrvajte a trup aj nohy spustite op\u00e4\u0165 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 brucho pre dokonal\u00fd sixpack\" width=\"843\" height=\"562\" title=\"Cviky na brucho pre dokonal\u00fd sixpack\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Horolezec (Mountain climbers)<\/h3>\n\n\n\n<p>Mountain climbers je intenz\u00edvny cvik, v\u010faka ktor\u00e9mu \u00fa\u010dinne posiln\u00edte takmer<strong> ka\u017ed\u00fa svalov\u00fa partiu v tele<\/strong> &#8211; deltov\u00e9 svaly, bicepsy, tricepsy, hrudn\u00edk, \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, hamstringy \u010di bedrov\u00e9 svaly. Naj\u010dastej\u0161ie sa v\u0161ak tento cvik zara\u010fuje k <strong>tr\u00e9ningom brucha,<\/strong> nako\u013eko je pri jeho preveden\u00ed potrebn\u00e1 \u00fapln\u00e1 koncentr\u00e1cia a napnutie bru\u0161n\u00fdch svalov. Horolezca m\u00f4\u017eete vykon\u00e1va\u0165 skuto\u010dne kdeko\u013evek, aby ste v\u0161ak zabr\u00e1nili \u0161m\u00fdkaniu n\u00f4h \u010di r\u00fak, pou\u017eite pri \u0148om <strong>fitness podlo\u017eku.<\/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\u00e1vne prevedenie:<\/strong> Dajte sa do poz\u00edcie planku na vystret\u00fdch ruk\u00e1ch. N\u00e1sledne pokr\u010dte prav\u00fa nohu a pritiahnite ju k \u013eav\u00e9mu lak\u0165u, a vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej polohy. Rovnak\u00fd pohyb opakujte aj s \u013eavou nohou, ktor\u00fa pritiahnite k prav\u00e9mu lak\u0165u. Cvik opakujte v pravidelnom rytme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre e\u0161te viac skvel\u00fdch tipov na tr\u00e9ning brucha si pre\u010d\u00edtajte n\u00e1\u0161 \u010dl\u00e1nok <a title=\" 21 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou na posilnenie brucha\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">21 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou na posilnenie brucha<\/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_zadok_a_stehna\"><\/span>Cviky na zadok a stehn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Drepy &#8211; sumo, hlbok\u00e9, s v\u00fdskokom<\/h3>\n\n\n\n<p>No squat, no booty. Drepy s\u00fa t\u00fdm <strong>najz\u00e1kladnej\u0161\u00edm cvikom pre vypracovanie dokonal\u00e9ho pozadia.<\/strong> V\u010faka ich r\u00f4znym vari\u00e1ci\u00e1m prevedenia tak m\u00f4\u017eete posilni\u0165 nielen zadok, ale aj <strong>stehenn\u00e9 svaly.<\/strong> Hlbok\u00e9 drepy s\u00fa ve\u013emi \u00fa\u010dinn\u00e9 na <strong>formovanie pozadia,<\/strong> drepy so \u0161irok\u00fdm rozostupom n\u00f4h alebo sumo drepy s\u00fa zas \u00fa\u010dinn\u00e9 pri aj&nbsp;<strong>formovan\u00ed zadn\u00fdch stehenn\u00fdch svalov.<\/strong> Ak u\u017e sa do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu rozhodnete zaradi\u0165 ak\u00fdko\u013evek druh drepov, zaru\u010dene napumpujete svoje svaly a <strong>dosiahnete skvel\u00e9 v\u00fdsledky.<\/strong> Drepy si m\u00f4\u017eete s\u0165a\u017ei\u0165 aj vyu\u017eit\u00edm odolnostn\u00fdch g\u00fam alebo z\u00e1va\u017eia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vne prevedenie: <\/strong>Prevedenie drepu z\u00e1vis\u00ed od jeho typu. St\u00e1le v\u0161ak platia ur\u010dit\u00e9 z\u00e1sady: udr\u017eiavajte chrb\u00e1t st\u00e1le vystret\u00fd; chodidl\u00e1 by mali smerova\u0165 rovno, nie do str\u00e1n; pri vst\u00e1van\u00ed z poz\u00edcie drepu neprep\u00ednajte kolen\u00e1. Pre viac inform\u00e1cii o spr\u00e1vnej technike drepov si pre\u010d\u00edtajte \u010dl\u00e1nok <a title=\"Ako robi\u0165 drepy a v\u00fdpady spr\u00e1vne?\" href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ako robi\u0165 drepy a v\u00fdpady spr\u00e1vne?<\/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 zadok a nohy - drepy\" width=\"843\" height=\"562\" title=\"Cviky na zadok a nohy - drepy\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V\u00fdstup na platformu<\/h3>\n\n\n\n<p>K tomuto cviku budete potrebova\u0165 pom\u00f4cku v podobe <strong>malej debni\u010dky \u010di schod\u00edka.<\/strong> Z\u00e1kladom je toti\u017e <strong>striedan\u00e9 vych\u00e1dzanie na vy\u0161\u0161iu platformu,<\/strong> pri ktorej zap\u00e1jate najm\u00e4 predn\u00e9 a zadn\u00e9 stehenn\u00e9 svaly. V pr\u00edpade, \u017ee sa rozhodnete s\u0165a\u017ei\u0165 si tento cvik, sk\u00faste pou\u017ei\u0165 vy\u0161\u0161iu platformu alebo si intenzitu tohto cviku odstopujte, a sna\u017ete sa prekona\u0165 svoj najlep\u0161\u00ed \u010das. Tento cvik je ide\u00e1lny aj ako <strong>s\u00fa\u010das\u0165 HIIT tr\u00e9ningov.<\/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\u00e1vne prevedenie:<\/strong> Pripravte si platformu, na ktor\u00fa st\u00fapite jednou nohou a vy\u0161vihnete sa nahor. N\u00e1sledne z nej z\u00eddete, a v\u00fdstup opakujete aj druhou nohou.<\/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\">Most\u00edk<\/h3>\n\n\n\n<p>Pointou tohto cviku je dv\u00edhanie <strong>panvy do 90\u00b0 uhla<\/strong> a n\u00e1sledne<strong> stla\u010denie sedac\u00edch svalov.<\/strong> Pod\u013ea toho, ak\u00fa variantu prevedenia most\u00edka si zvol\u00edte, tak\u00e9 svalstvo nam\u00e1hate. Ak pri cviku m\u00e1te nohy rozkro\u010dmo a chodidl\u00e1 s\u00fa pevne na zemi, <strong>nam\u00e1hate zadok.<\/strong> Ak nohy pri dv\u00edhan\u00ed spoj\u00edte stehnami, nam\u00e1hate <strong>zadok a zadn\u00e9 stehenn\u00e9 svaly.<\/strong> Ke\u010f v\u0161ak m\u00e1te nohy rozkro\u010dmo a stoj\u00edte na \u0161pi\u010dk\u00e1ch, nam\u00e1hate okrem zadku aj <strong>predn\u00e9 stehenn\u00e9 svaly. <\/strong>Ak by ste sa chceli dozvedie\u0165 viac o most\u00edku a jeho form\u00e1ch, pre\u010d\u00edtajte si \u010dl\u00e1nok <a title=\"Toto sa s vami stane, ak budete pravidelne robi\u0165 most\u00edk\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Toto sa s vami stane, ak budete pravidelne robi\u0165 most\u00edk<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vne prevedenie:<\/strong><strong> \u013d<\/strong>ahnite si chrbtom na podlo\u017eku, nohy pokr\u010dte a dv\u00edhajte panvu smerom nahor \u010do najvy\u0161\u0161ie, pri\u010dom v tejto poz\u00edcii stla\u010dte sedacie svaly. V najvy\u0161\u0161ej polohe zotrvajte aspo\u0148 2 sekundy.<\/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 zadok a nohy - most\u00edk\" width=\"843\" height=\"543\" title=\"Cviky na zadok a nohy - most\u00edk\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Abdukcia<\/h3>\n\n\n\n<p>Abdukcia je cvik, pri ktorom ste v podrepe a <strong>od\u0165ahujete a pri\u0165ahujete od seba nohy,<\/strong> pri\u010dom posil\u0148ujete vn\u00fatorn\u00fa aj vonkaj\u0161iu stranu stehenn\u00fdch svalov a zadku. Preva\u017ene sa tento cvik cvi\u010d\u00ed na stroji, no existuje aj jeho <strong>dom\u00e1ca varianta.<\/strong> Pre \u0165a\u017e\u0161ie prevedenie tohto cviku m\u00f4\u017eete vyu\u017ei\u0165 aj posil\u0148ovacie gumy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vne prevedenie:<\/strong> Dajte sa do \u0161irok\u00e9ho podrepu a zotrvajte v \u0148om. N\u00e1sledne za\u010dnite od seba od\u0165ahova\u0165 a pri\u0165ahova\u0165 kolen\u00e1. Pre \u010do najlep\u0161\u00ed efekt sk\u00faste v tejto poz\u00edcii zotrva\u0165 \u010do najdlh\u0161ie.<\/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\">Zano\u017eovanie<\/h3>\n\n\n\n<p>Jeden zo z\u00e1kladn\u00fdch cvikov na zadok je aj <strong>zano\u017eovanie.<\/strong> Ve\u013emi jednoduch\u00fd cvik na prevedenie v\u0161ak m\u00f4\u017ee sp\u00f4sobova\u0165 svalov\u00e9 k\u0155\u010de, preto by malo by\u0165 va\u0161e telo pred cvikom <strong>uvo\u013enen\u00e9 a z\u00e1rove\u0148 poriadne natiahnut\u00e9.<\/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\u00e1vne prevedenie:<\/strong> Pred preveden\u00edm cviku si doprajte poriadny stre\u010ding. N\u00e1sledne si k\u013eaknite na kolen\u00e1, ruky polo\u017ete na podlo\u017eku pred seba a jednu nohu dv\u00edhajte vzpriamene smerom nahor. Pri dv\u00edhan\u00ed nohy stl\u00e1\u010dame sedacie 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 zadok a nohy - zano\u017eovanie\" width=\"843\" height=\"533\" title=\"Cviky na zadok a nohy - zano\u017eovanie\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V\u00fdpady do str\u00e1n<\/h3>\n\n\n\n<p>Pri tomto cviku sa zap\u00e1ja najm\u00e4 <strong>ve\u013ek\u00fd a stredn\u00fd sedac\u00ed sval,<\/strong> ale aj <strong>stehenn\u00e9 svaly.<\/strong> Existuje aj klasick\u00e1 varianta v\u00fdpadov, kedy vykro\u010dujete jednou nohou vpred alebo vzad. Pri v\u00fdpadoch do str\u00e1n v\u0161ak ove\u013ea viac <strong>zap\u00e1jate sedacie svaly.<\/strong> Pre s\u0165a\u017eenie tohto cviku m\u00f4\u017eete ako pom\u00f4cku vyu\u017ei\u0165 aj odolnostn\u00e9 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\u00e1vne prevedenie:<\/strong> Dajte sa do podrepu s nohami na \u0161iroko, ktor\u00fd bude va\u0161ou v\u00fdchodiskovou poz\u00edciou. N\u00e1sledne jednou nohou vykro\u010dte na bok a druhou nohou sa k nej pritiahnite. Medzi chodidlami v\u0161ak mus\u00ed st\u00e1le osta\u0165 medzera ako pri v\u00fdchodiskovej poz\u00edcii. Chrb\u00e1t majte st\u00e1le narovnan\u00fd, pri\u010dom rovnak\u00fd pohyb vbok opakujte aj druhou nohou. Pre viac inform\u00e1cii o spr\u00e1vnej technike v\u00fdpadov si pre\u010d\u00edtajte \u010dl\u00e1nok <a title=\"Ako robi\u0165 drepy a v\u00fdpady spr\u00e1vne?\" href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ako robi\u0165 drepy a v\u00fdpady spr\u00e1vne?<\/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\">Wall sit<\/h3>\n\n\n\n<p>Ide\u00e1lny cvik na nohy, ktor\u00fd m\u00f4\u017eete vykon\u00e1va\u0165 kdeko\u013evek. Na jeho prevedenie v\u00e1m toti\u017e posl\u00fa\u017ei len <strong>oby\u010dajn\u00e1 stena.<\/strong> Pointou cviku je udr\u017ea\u0165 sa v <strong>poz\u00edcii sedu \u010do najdlh\u0161ie.<\/strong> Pre \u010do najlep\u0161\u00ed efekt si pri jeho preveden\u00ed m\u00f4\u017eete na stehn\u00e1 polo\u017ei\u0165 z\u00e1\u0165a\u017e v podobe<strong> kettlebellu <\/strong>alebo<strong> f\u013ea\u0161e s vodou.&nbsp;<\/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\u00e1vne prevedenie:<\/strong> Postavte sa chrbtom k stene tak, aby ste sa jej dot\u00fdkali hlavou, chrbtom, zadkom aj nohami. N\u00e1sledne sa za\u010dnite pos\u00fava\u0165 ni\u017e\u0161ie tak, aby bol chrb\u00e1t st\u00e1le prilepen\u00fd na stenu, no nohy sa od steny odlepili a pos\u00favajte ich pred seba. Zastavte, a\u017e ke\u010f budete v poz\u00edcii, akoby ste sedeli na imagin\u00e1rnej stoli\u010dke v 90\u00b0 uhle. Sk\u00faste v tejto poz\u00edcii zotrva\u0165 \u010do najdlh\u0161ie. <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>Pre e\u0161te viac tipov na precvi\u010dovanie sedac\u00edch a stehenn\u00fdch svalov si pozrite na\u0161e <a title=\"Homeworkout - video cviky na zadok\" href=\"https:\/\/www.youtube.com\/watch?v=ke0kUaE-edQ\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">homeworkout video s cvikmi na zadok<\/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_chrbat\"><\/span>Cviky na chrb\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Svie\u010dka<\/h3>\n\n\n\n<p>P\u00f3za svie\u010dka, zvan\u00e1 aj Sarvangasana, je jeden z mnoh\u00fdch cvikov j\u00f3gy. Ide o <strong>stojku na ramen\u00e1ch,<\/strong> pri ktorej sa do pohybu zap\u00e1ja ka\u017ed\u00e1 \u010das\u0165 tela. Tento cvik dok\u00e1\u017ee pri pravidelnom opakovan\u00ed <strong>blahodarne vpl\u00fdva\u0165 na va\u0161u chrbticu,<\/strong> ale posiln\u00edte \u0148ou aj sedacie svaly. D\u00f4le\u017eit\u00e9 je v poz\u00edcii svie\u010dky zotrva\u0165 \u010do najdlh\u0161ie a <strong>napn\u00fa\u0165 pritom cel\u00e9 telo.<\/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\u00e1vne prevedenie:<\/strong> \u013dahnite si na chrb\u00e1t, nohy pokr\u010dte v kolen\u00e1ch a pritiahnite si ich k hrudi. N\u00e1sledne si rukami podoprite spodn\u00fa \u010das\u0165 chrbta a zadok vy\u0161vihnite do vzduchu, pri\u010dom nohy pomaly narovn\u00e1vajte. D\u00e1vajte dostato\u010dn\u00fd d\u00f4raz na spev\u0148ovanie svalov, tak si udr\u017e\u00edte rovnov\u00e1hu. V tejto polohe zotrvajte aspo\u0148 dve \u010di tri min\u00faty.<\/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\">Pr\u00ed\u0165ahy posil\u0148ovac\u00edmi gumami alebo expand\u00e9rom<\/h3>\n\n\n\n<p>V pr\u00edpade cvikov na chrb\u00e1t m\u00f4\u017ee expand\u00e9r v dom\u00e1com prostred\u00ed \u00fa\u010dinne <strong>nahradi\u0165 kladky,<\/strong> ktor\u00e9 n\u00e1jdete v posil\u0148ovni. Z\u00e1kladom je ukotvi\u0165 expand\u00e9r alebo gumu na dvere, z\u00e1bradlie alebo jednoducho o chodidl\u00e1 a pri\u0165ahova\u0165 sa. \u010c\u00edm silnej\u0161\u00ed je odpor g\u00fam na cvi\u010denie, t\u00fdm <strong>intenz\u00edvnej\u0161ie je posil\u0148ovanie svalovej 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\u00e1vne prevedenie:<\/strong> Existuje viacero druhov preveden\u00ed cvikov na chrb\u00e1t s expand\u00e9rom. D\u00f4le\u017eit\u00e9 je v\u0161ak expand\u00e9r spr\u00e1vne uchopi\u0165 a pr\u00ed\u0165ahy s n\u00edm robi\u0165 prostredn\u00edctvom chrbtov\u00fdch svalov, nie r\u00fak.<\/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\">K\u013euky<\/h3>\n\n\n\n<p>Najbe\u017enej\u0161\u00edm cvikom na posilnenie chrbtov\u00fdch svalov a celej vrchnej \u010dasti tela s\u00fa<strong> k\u013euky. <\/strong>P\u00f4sobia na <strong>triceps, prsn\u00e9 svaly, ramen\u00e1 a spodn\u00fa kr\u00ed\u017eov\u00fa \u010das\u0165 chrbta.<\/strong> K\u013euky s\u00fa r\u00fdchlym a efekt\u00edvnym cvikom na<strong> budovanie sily,<\/strong> a daj\u00fa sa vykon\u00e1va\u0165 prakticky odkia\u013eko\u013evek, preto\u017ee nevy\u017eaduj\u00fa \u017eiadne vybavenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spr\u00e1vne prevedenie:<\/strong> K\u013eaknite si na podlo\u017eku a ruky polo\u017ete pred seba na \u0161\u00edrku ramien. Nohy n\u00e1sledne vystrite a opatrne sa pomocou r\u00fak pribli\u017eujte cel\u00fdm telom k zemi. Je d\u00f4le\u017eit\u00e9 pri tomto pohybe udr\u017eiava\u0165 pevn\u00e9 telo. Nedovo\u013ete, aby va\u0161a doln\u00e1 \u010das\u0165 chrbta alebo va\u0161e boky st\u00fapali nahor. Po pribl\u00ed\u017een\u00ed k zemi n\u00e1sledne rukami tla\u010dte cel\u00e9 napnut\u00e9 telo op\u00e4\u0165 nahor. Cvik pravidelne 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 chrb\u00e1t - k\u013euky\" width=\"843\" height=\"562\" title=\"Cviky na chrb\u00e1t - k\u013euky\"\/><\/figure><\/div>\n\n\n\n<p>Rozhodne sme sa v \u010dl\u00e1nku nemohli venova\u0165 v\u0161etk\u00fdm cvikom, ktor\u00e9 by ste v pohodl\u00ed domova mohli cvi\u010di\u0165. Vybrali sme tie <strong>najz\u00e1kladnej\u0161ie a najintenz\u00edvnej\u0161ie,<\/strong> v\u010faka ktor\u00fdm m\u00f4\u017ee by\u0165 va\u0161a snaha o lep\u0161iu formu jednoduch\u0161ia. Pam\u00e4tajte v\u0161ak, \u017ee ka\u017ed\u00fd z cvikov by ste mali opakova\u0165 minim\u00e1lne v pomere <strong>10 opakovan\u00ed v troch s\u00e9ri\u00e1ch.<\/strong> Dbajte na spr\u00e1vnu techniku a pravideln\u00fd pitn\u00fd re\u017eim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomohol v\u00e1m n\u00e1\u0161 sprievodca <strong>dom\u00e1cim tr\u00e9ningom?<\/strong> Ak\u00e9 <strong>fitness pr\u00edslu\u0161enstvo je pod\u013ea v\u00e1s pre dom\u00e1ce cvi\u010denie nevyhnutn\u00e9? <\/strong>Dajte n\u00e1m vedie\u0165 do koment\u00e1ra, a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho<strong> zdie\u013ean\u00edm.&nbsp;<\/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 v\u010faka t\u00fdm spr\u00e1vnym cvikom a efekt\u00edvnemu fitness pr\u00edslu\u0161enstvu. Pre\u010d\u00edtajte si tie najlep\u0161ie cviky na chrb\u00e1t, brucho, zadok a nohy.<\/p>\n","protected":false},"author":22,"featured_media":79837,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6157,6139,6062],"filter_section":[],"filter_attribute":[13021,13020,13022,13026],"class_list":{"0":"post-238813","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-cviky-s-vlastnou-vahou","10":"tag-domaci-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-spravna-technika-cvicenia","16":"h-entry","17":"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 vlastnou v\u00e1hou a pr\u00edslu\u0161enstvom na cvi\u010denie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cvi\u010dte v pohodl\u00ed domova v\u010faka t\u00fdm spr\u00e1vnym cvikom a efekt\u00edvnemu fitness pr\u00edslu\u0161enstvu. 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