{"id":265407,"date":"2021-06-11T09:35:39","date_gmt":"2021-06-11T07:35:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265407"},"modified":"2022-01-12T12:01:24","modified_gmt":"2022-01-12T11:01:24","slug":"cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/","title":{"rendered":"Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou"},"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\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/#5_duvodu_proc_zacit_cvicit_s_posilovaci_gumou\" title=\"5 d\u016fvod\u016f, pro\u010d za\u010d\u00edt cvi\u010dit s posilovac\u00ed gumou\">5 d\u016fvod\u016f, pro\u010d za\u010d\u00edt cvi\u010dit s posilovac\u00ed gumou<\/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\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/#Trenink_zadku_s_posilovaci_gumou_Co_vas_ceka\" title=\"Tr\u00e9nink zadku s posilovac\u00ed gumou. Co v\u00e1s \u010dek\u00e1?\">Tr\u00e9nink zadku s posilovac\u00ed gumou. Co v\u00e1s \u010dek\u00e1?<\/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\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/#Cviky_na_zadek_s_posilovaci_gumou_Na_co_si_dat_pri_treninku_pozor\" title=\"Cviky na zadek s posilovac\u00ed gumou. Na co si d\u00e1t p\u0159i tr\u00e9ninku pozor?\">Cviky na zadek s posilovac\u00ed gumou. Na co si d\u00e1t p\u0159i tr\u00e9ninku pozor?<\/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\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/#Ucinny_trenink_na_zpevneni_zadku_s_posilovaci_gumou\" title=\"\u00da\u010dinn\u00fd tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou\">\u00da\u010dinn\u00fd tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou<\/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\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jsou skladn\u00e9, cenov\u011b dostupn\u00e9 a fit holky se skv\u011blou postavou na n\u011b nedaj\u00ed dopustit. Posilovac\u00ed gumy r\u016fzn\u00fdch barev a d\u00e9lek pat\u0159\u00ed aktu\u00e1ln\u011b mezi nejobl\u00edben\u011bj\u0161\u00ed cvi\u010debn\u00ed pom\u016fcky. <strong>Pro n\u011bkoho nudn\u00e9 tr\u00e9ninky s vlastn\u00ed vahou se d\u00edky nim toti\u017e staly mnohem z\u00e1bavn\u011bj\u0161\u00ed a hlavn\u011b \u00fa\u010dinn\u011bj\u0161\u00ed. <\/strong>S gumami si m\u016f\u017eete zacvi\u010dit doma, na workoutov\u00e9m h\u0159i\u0161ti nebo kdekoliv jinde. S jejich pomoc\u00ed zpevn\u00edte svaly zadku, stehen, ale tak\u00e9 pa\u017e\u00ed a zad bez nutnosti nav\u0161t\u00edvit posilovnu. V \u010dl\u00e1nku se dozv\u00edte, pro\u010d byste cvi\u010den\u00ed s posilovac\u00ed gumou m\u011bli d\u00e1t \u0161anci, a rovnou si m\u016f\u017eete vyzkou\u0161et tr\u00e9nink na kulat\u00fd zadek podle na\u0161eho videa.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg\" alt=\"Cviky na zadek s posilovac\u00ed gumou\" class=\"wp-image-265438\" width=\"843\" height=\"562\" title=\"Cviky na zadek s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_duvodu_proc_zacit_cvicit_s_posilovaci_gumou\"><\/span>5 d\u016fvod\u016f, pro\u010d za\u010d\u00edt cvi\u010dit s posilovac\u00ed gumou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejen\u017ee v\u00e1m pom\u016f\u017ee p\u0159ed cvi\u010den\u00edm probudit svaly a p\u0159ipravit cel\u00e9 t\u011blo na z\u00e1t\u011b\u017e, ale zvl\u00e1dnete s n\u00ed tak\u00e9 kvalitn\u00ed silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla. Sv\u00e9 m\u00edsto si najde v tr\u00e9ninkov\u00e9m pl\u00e1nu \u00fapln\u00e9ho za\u010d\u00e1te\u010dn\u00edka, ale zamiluje si ji tak\u00e9 zku\u0161en\u00fd sportovec. <strong>Pro\u010d se staly elastick\u00e9<\/strong><a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-set-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> posilovac\u00ed gumy <\/strong><\/a><strong>hitem mezi fitness nad\u0161enci?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Posilujete svaly bez t\u011b\u017ek\u00fdch vah<\/h3>\n\n\n\n<p>Chcete kulat\u00fd zadek a pevn\u00e1 stehna, ale d\u0159epy nebo mrtv\u00e9 tahy s osou nejsou nic pro v\u00e1s? Tak nev\u00e1hejte a vyzkou\u0161ejte tr\u00e9nink s posilovac\u00edmi <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gumami<\/a>. <strong>Dle studi\u00ed m\u00e1 tr\u00e9nink s odporov\u00fdmi gumami podobn\u00e9 \u00fa\u010dinky na svalovou hmotu jako tradi\u010dn\u00ed posilov\u00e1n\u00ed. <\/strong>T\u011b\u017ek\u00fdm d\u0159ep\u016fm, mrtv\u00fdm tah\u016fm \u010di bench pressu se posilovac\u00ed gumy sice nevyrovnaj\u00ed, ale svaly s nimi potr\u00e1p\u00edte taky po\u0159\u00e1dn\u011b. Tak\u017ee d\u00edky nim zlep\u0161\u00edte s\u00edlu a podpo\u0159\u00edte r\u016fst sval\u016f. Nav\u00edc jsou skv\u011blou pom\u016fckou pro aktivaci a zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed silov\u00fdm tr\u00e9ninkem.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg\" alt=\"5 d\u016fvod\u016f pro\u010d cvi\u010dit s posilovac\u00ed gumou\" class=\"wp-image-265469\" title=\"5 d\u016fvod\u016f pro\u010d cvi\u010dit s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. \u0160et\u0159\u00edte klouby<\/h3>\n\n\n\n<p>Tr\u00e1p\u00ed v\u00e1s n\u011bkdy p\u0159i cvi\u010den\u00ed bolest kolen \u010di jin\u00fdch kloub\u016f? <strong>Posilov\u00e1n\u00ed s odporov\u00fdmi gumami nezat\u011b\u017euje pohybov\u00fd apar\u00e1t tolik jako klasick\u00fd silov\u00fd tr\u00e9nink se z\u00e1va\u017e\u00edm v posilovn\u011b. Gumy jsou tak skv\u011blou variantou, jak si po\u0159\u00e1dn\u011b zacvi\u010dit bez omezen\u00ed v pohybu.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9 se dokonce vyu\u017e\u00edvaj\u00ed p\u0159i rehabilita\u010dn\u00edch nebo kompenza\u010dn\u00edch cvi\u010den\u00edch. Pom\u00e1haj\u00ed toti\u017e ve stabilizaci kloub\u016f ve spr\u00e1vn\u00e9 poloze, co\u017e zvy\u0161uje bezpe\u010dnost tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"wp-block-heading\">3. Vol\u00edte si z\u00e1t\u011b\u017e sami<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 jste si u\u017e v\u0161imli, \u017ee existuj\u00ed posilovac\u00ed gumy <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e1tk\u00e9<\/a>, <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouh\u00e9<\/a> a taky r\u016fzn\u011b barevn\u00e9. Nekupujte si modrou barvu jen kv\u016fli tomu, \u017ee v\u00e1m bude nejl\u00e9pe ladit k obl\u00edben\u00fdm <a href=\"https:\/\/gymbeam.cz\/damske-leginy-simple-turquoise-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leg\u00edn\u00e1m<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/damske-tricko-trn-navy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topu<\/a>. <strong>Odli\u0161n\u00e9 barvy tak\u00e9 p\u0159edstavuj\u00ed rozd\u00edln\u00fd odpor. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky tomu m\u016f\u017eete snadno zvy\u0161ovat z\u00e1t\u011b\u017e podle toho, jak budete s\u00edlit. Nejlep\u0161\u00ed variantou je m\u00edt doma <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u011bkolik gum<\/a> s r\u016fzn\u00fdmi barvami a d\u00e9lkami. M\u016f\u017eete je tak jednodu\u0161e st\u0159\u00eddat a zvl\u00e1dnout s nimi celou \u0159adu posilovac\u00edch i protahovac\u00edch cvik\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. U\u0161et\u0159\u00edte pen\u00edze, m\u00edsto a zacvi\u010d\u00edte si i na cest\u00e1ch<\/h3>\n\n\n\n<p>Nemus\u00edte vypr\u00e1zdnit cel\u00fd obsah pen\u011b\u017eenky jen kv\u016fli tomu, \u017ee si chcete kvalitn\u011b zatr\u00e9novat. <strong>Cvi\u010debn\u00ed gumy jsou cenov\u011b dostupn\u00e9, a nav\u00edc v\u00e1m doma nezaberou moc m\u00edsta.<\/strong> <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Kdy\u017e v\u00e1s p\u0159estane bavit tr\u00e9novat v dom\u00e1c\u00edm prost\u0159ed\u00ed, jednodu\u0161e je sbalte do <a href=\"https:\/\/gymbeam.cz\/sportovni-taska-bae-pink-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00ed ta\u0161ky<\/a> a vezm\u011bte s sebou do posilovny nebo na workoutov\u00e9 h\u0159i\u0161t\u011b. Stejn\u011b tak v\u00e1m nezaberou moc m\u00edsta v cestovn\u00edm<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/batoh-adventure-military-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> batohu<\/a> nebo kufru a po\u0159\u00e1dn\u00fd tr\u00e9nink zvl\u00e1dnete i na dovolen\u00e9.&nbsp;<\/p>\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<h3 class=\"wp-block-heading\">5. Zlep\u0161ujete rozsah pohybu a flexibilitu&nbsp;<\/h3>\n\n\n\n<p>Posilovac\u00ed gumy jsou d\u00edky sv\u00e9 pru\u017enosti skv\u011blou pom\u016fckou k prota\u017een\u00ed a rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla. <strong>P\u0159ed silov\u00fdm tr\u00e9ninkem s nimi zvl\u00e1dnete prokrou\u017eit velk\u00e9 klouby jako jsou ramena, ky\u010dle nebo kolena, a p\u0159ipravit je tak na z\u00e1t\u011b\u017e. <\/strong>Kdy\u017e se budete nap\u0159\u00edklad p\u0159ipravovat na t\u011b\u017ekou s\u00e9rii d\u0159ep\u016f, vyzkou\u0161ejte tento cvik na uvoln\u011bn\u00ed ky\u010dle: lehn\u011bte si na z\u00e1da, <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouhou gumu<\/a> s m\u00edrn\u00fdm odporem zah\u00e1kn\u011bte za chodidlo jedn\u00e9 spodn\u00ed kon\u010detiny, kterou nech\u00e1te nata\u017eenou, a pot\u00e9 s n\u00ed d\u011blejte velk\u00e9 kruhy p\u0159es t\u011blo nejd\u0159\u00edv na jednu a pak na druhou stranu. <strong>P\u0159i statick\u00e9m protahov\u00e1n\u00ed na konci tr\u00e9ninku v\u00e1m gumy mohou pomoci se dostat do hlub\u0161\u00ed polohy, a vy tak m\u016f\u017eete efektivn\u011b zlep\u0161it flexibilitu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png\" alt=\"Protahov\u00e1n\u00ed s posilovac\u00ed gumou\" class=\"wp-image-265485\" width=\"843\" height=\"562\" title=\"Protahov\u00e1n\u00ed s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching.png 1500w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Obr\u00e1zek z cdn.shopify.com<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_zadku_s_posilovaci_gumou_Co_vas_ceka\"><\/span>Tr\u00e9nink zadku s posilovac\u00ed gumou. Co v\u00e1s \u010dek\u00e1?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b p\u0159edt\u00edm, ne\u017e se pust\u00edte do tr\u00e9ninku s posilovac\u00edmi gumami, lehce se zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo. <strong>Tato \u010d\u00e1st je d\u016fle\u017eit\u00e1 tak\u00e9 pro hlavu, kterou je t\u0159eba z pracovn\u00edho m\u00f3du p\u0159epnout na ten tr\u00e9ninkov\u00fd. <\/strong>P\u0159em\u00fd\u0161let nad t\u00edm, co jste v pr\u00e1ci nestihli nebo co v\u00e1s je\u0161t\u011b \u010dek\u00e1 doma, nen\u00ed v tuto chv\u00edli na m\u00edst\u011b. <strong>Jste tady, abyste se odreagovali a ud\u011blali n\u011bco pro sv\u00e9 zdrav\u00ed i p\u011bknou postavu.<\/strong> A\u0165 u\u017e se chyst\u00e1te na HIIT, silov\u00fd tr\u00e9nink, nebo intenzivn\u00ed kardio, zkuste se v\u011bnovat v\u0161em t\u011bmto \u010d\u00e1stem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.<\/strong>&nbsp; Zah\u0159ejte se<\/h3>\n\n\n\n<p><strong>Zah\u0159\u00e1t\u00ed slou\u017e\u00ed k tomu, abyste p\u0159ipravili svaly, srdce a pl\u00edce na nadch\u00e1zej\u00edc\u00ed z\u00e1t\u011b\u017e. <\/strong>Rozcvi\u010dka m\u016f\u017ee m\u00edt mnoho podob. Skv\u011ble poslou\u017e\u00ed rychl\u00e1 ch\u016fze cestou do fitka, b\u011bh na m\u00edst\u011b nebo na p\u00e1se, n\u011bkolik angli\u010d\u00e1k\u016f \u010di sk\u00e1k\u00e1n\u00ed p\u0159es<a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u0161vihadlo<\/a>. Sta\u010d\u00ed, kdy\u017e tuto aktivitu budete d\u011blat 5\u201310 minut. M\u011bli byste se lehce zad\u00fdchat. Nechcete ze sebe hned v prvn\u00ed f\u00e1zi tr\u00e9ninku vydat maximum.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg\" alt=\"Prota\u017een\u00ed a zah\u0159\u00e1t\u00ed p\u0159ed tr\u00e9ninkem s posilovac\u00ed gumou\" class=\"wp-image-265598\" width=\"843\" height=\"648\" title=\"Prota\u017een\u00ed a zah\u0159\u00e1t\u00ed p\u0159ed tr\u00e9ninkem s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1536x1181.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-2048x1575.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong>&nbsp; V\u011bnujte se dynamick\u00e9mu stre\u010dinku<\/h3>\n\n\n\n<p>Na zah\u0159\u00e1t\u00ed hned nava\u017ete dynamick\u00fdm stre\u010dinkem. Prokru\u017ete klouby od hlavy a\u017e k pat\u011b, klidn\u011b tak, jak jste se to u\u010dili v hodin\u00e1ch t\u011blesn\u00e9 v\u00fdchovy na z\u00e1kladn\u00ed \u0161kole. <strong>D\u00edky tomu zlep\u0161\u00edte rozsah pohybu v kloubech a sn\u00ed\u017e\u00edte riziko zran\u011bn\u00ed na tr\u00e9ninku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o t\u00e9matu rozcvi\u010den\u00ed a protahov\u00e1n\u00ed chcete dozv\u011bd\u011bt detailn\u011bj\u0161\u00ed informace, tak si ur\u010dit\u011b p\u0159e\u010dt\u011bte \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed &#8211; jsou opravdu d\u016fle\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.<\/strong>  P\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st tr\u00e9ninku<\/h3>\n\n\n\n<p>Po tom, co jste str\u00e1vili p\u00e1r minut rozcvi\u010dkou, v\u00e1s \u010dek\u00e1 zlat\u00fd h\u0159eb ve\u010dera, tedy tr\u00e9ninku. <strong>Cviky na zadek podle videa si m\u016f\u017eete odcvi\u010dit samostatn\u011b nebo jimi doplnit komplexn\u00ed posilov\u00e1n\u00ed doln\u00edch kon\u010detin \u010di cel\u00e9ho t\u011bla. <\/strong>Rozt\u00e1hn\u011bte <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a> a popadn\u011bte <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouh\u00e9<\/a> a <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e1tk\u00e9 <\/a>posilovac\u00ed gumy s r\u016fzn\u00fdmi odpory. D\u00edky tomu m\u016f\u017eete sni\u017eovat a zvy\u0161ovat intenzitu a n\u00e1ro\u010dnost tr\u00e9ninku dle pot\u0159eby. \u010cek\u00e1 v\u00e1s pestr\u00e1 paleta cvik\u016f na sedac\u00ed partie, mezi kter\u00fdmi nechyb\u00ed mrtv\u00e9 tahy, d\u0159epy nebo t\u0159eba \u00fa\u010dinn\u00e9 hip thrusty. Svaly v\u00e1s budou p\u0159i tr\u00e9ninku p\u0159\u00edjemn\u011b p\u00e1lit a na konci v\u00e1s nemine endorfinov\u00e1 n\u00e1lo\u017e s pocitem dob\u0159e odveden\u00e9 pr\u00e1ce.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Jak cvi\u010dit zadek s posilovac\u00ed gumou?\" class=\"wp-image-265522\" width=\"843\" height=\"560\" title=\"Jak cvi\u010dit zadek s posilovac\u00ed gumou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. <\/strong>Po intenzivn\u011bj\u0161\u00edm cvi\u010den\u00ed p\u0159idejte cool down<\/h3>\n\n\n\n<p>Po hlavn\u00ed \u010d\u00e1sti m\u00e1te nejsp\u00ed\u0161 je\u0161t\u011b zv\u00fd\u0161en\u00fd srde\u010dn\u00ed tep, jste zad\u00fdchan\u00ed a va\u0161e svaly u\u017e volaj\u00ed po klidu. <strong>C\u00edlem cool down f\u00e1ze je dostat tep do b\u011b\u017en\u00fdch hodnot, celkov\u011b se zklidnit a uvolnit svaly, kter\u00e9 jsou je\u0161t\u011b v nap\u011bt\u00ed. <\/strong>Tato \u010d\u00e1st je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1, pokud m\u00e1te za sebou cvi\u010den\u00ed o vy\u0161\u0161\u00ed intenzit\u011b, jako je t\u0159eba crossfitov\u00e9 WOD, HIIT nebo t\u011b\u017ek\u00fd tr\u00e9nink 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=\"wp-block-heading\"><strong>5. <\/strong>Na z\u00e1v\u011br se lehce prot\u00e1hn\u011bte<\/h3>\n\n\n\n<p>I kdy\u017e u\u017e se t\u011b\u0161\u00edte na sprchu a potr\u00e9ninkov\u00e9 j\u00eddlo, v\u011bnujte je\u0161t\u011b p\u00e1r minut statick\u00e9mu stre\u010dinku. <strong>Pom\u016f\u017ee v\u00e1m zlep\u0161it flexibilitu a dr\u017een\u00ed t\u011bla.<\/strong> K podpo\u0159e regenerace m\u016f\u017eete, klidn\u011b pozd\u011bji po tr\u00e9ninku, p\u0159isp\u011bt tak\u00e9 pomoc\u00ed technik s vyu\u017eit\u00edm<a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017en\u00edch v\u00e1lc\u016f<\/a> nebo<a href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017en\u00ed pistole<\/a>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, \u010d\u00edm v\u0161\u00edm m\u016f\u017eete podpo\u0159it regeneraci sval\u016f, tak si p\u0159e\u010dt\u011bte \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/strong><\/a><strong> <\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg\" alt=\"Mas\u00e1\u017en\u00ed pistol pro podporu regenerace\" class=\"wp-image-265537\" width=\"843\" height=\"632\" title=\"Mas\u00e1\u017en\u00ed pistol pro podporu regenerace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_zadek_s_posilovaci_gumou_Na_co_si_dat_pri_treninku_pozor\"><\/span>Cviky na zadek s posilovac\u00ed gumou. Na co si d\u00e1t p\u0159i tr\u00e9ninku pozor?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste si je\u0161t\u011b nestihli po\u0159\u00eddit posilovac\u00ed gumy, tak si klidn\u011b zacvi\u010dte jen s vlastn\u00ed vahou. P\u0159\u00ed\u0161t\u011b u\u017e aspo\u0148 budete cviky zn\u00e1t, a d\u00edky expand\u00e9ru zv\u00fd\u0161\u00edte jejich n\u00e1ro\u010dnost. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b si nachystejte r\u016fzn\u00e9 typy gum s odli\u0161n\u00fdmi d\u00e9lkami a odpory.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Co v\u00e1s v tr\u00e9ninku pro pevn\u00e9 pozad\u00ed \u010dek\u00e1?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Cvi\u010den\u00ed v\u00e1m celkov\u011b zabere pouh\u00fdch 12 minut,<\/li><li>45 sekund cvi\u010d\u00edte, n\u00e1sleduje 15sekudov\u00e1 pauza,<\/li><li>tr\u00e9nink obsahuje 11 efektivn\u00edch cvik\u016f na svaly zadku,<\/li><li>u v\u0161ech cvik\u016f dr\u017ete rovn\u00e1 z\u00e1da a rovn\u011b\u017e aktivujte st\u0159ed t\u011bla pro lep\u0161\u00ed techniku a vy\u0161\u0161\u00ed \u00fa\u010dinnost cviku.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rumunsk\u00fd mrtv\u00fd tah v \u0161irok\u00e9m postoji<\/h3>\n\n\n\n<p>Nohy m\u011bjte tro\u0161ku v\u00edc od sebe ne\u017e na \u0161\u00ed\u0159ku ramen, gumu si upevn\u011bte za \u0161pi\u010dky nohou a chytn\u011bte ji ob\u011bma rukama uprost\u0159ed. M\u00edrn\u011b pokr\u010dte kolena, lopatky st\u00e1hn\u011bte dol\u016f a posouvejte boky dozadu. P\u0159i pohybu nahoru vyu\u017eijte v\u00fdbu\u0161nou s\u00edlu sval\u016f zadn\u00ed strany stehen (hamstring\u016f) a zadku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mrtv\u00fd tah<\/h3>\n\n\n\n<p>Cvik je podobn\u00fd p\u0159edchoz\u00edmu, jen zaujm\u011bte u\u017e\u0161\u00ed postoj a gumu chytn\u011bte rukama vedle t\u011bla. V\u00edce pokr\u010dte kolena a ve spodn\u00ed poloze se dosta\u0148te do polod\u0159epu.<\/p>\n\n\n\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg\" alt=\"Cviky na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou\" class=\"wp-image-265553\" title=\"Cviky na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Good morning<\/h3>\n\n\n\n<p>V\u00fdchoz\u00ed pozice t\u011bla je podobn\u00e1 jako u p\u0159edchoz\u00edho cviku. Jen zm\u011b\u0148te um\u00edst\u011bn\u00ed expand\u00e9ru. Na jedn\u00e9 stran\u011b jej zah\u00e1kn\u011bte pod chodidla a na stran\u011b druh\u00e9 upevn\u011bte za krk. Kolena pokr\u010dte jen m\u00edrn\u011b, stejn\u011b jako u rumunsk\u00e9ho mrtv\u00e9ho tahu, a sna\u017ete se dostat do co nejni\u017e\u0161\u00ed polohy, kterou zvl\u00e1dnete bez proh\u00fdb\u00e1n\u00ed zad.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. D\u0159ep<\/h3>\n\n\n\n<p>Zaujm\u011bte postoj s nohama na \u0161\u00ed\u0159i bok\u016f a gumu upevn\u011bte nad kolena. D\u0159epujte tak hluboko, kam v\u00e1s pust\u00ed mobilita ky\u010dl\u00ed bez toho, abyste se proh\u00fdbali v z\u00e1dech. Tak\u00e9 dejte pozor, aby osa kolene, kotn\u00edku a \u0161pi\u010dky nohou byla v rovin\u011b.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pumpov\u00e1n\u00ed v d\u0159epu<\/h3>\n\n\n\n<p>Pozice t\u011bla je stejn\u00e1 jako u p\u0159edchoz\u00edho cviku. Jen se mezi jednotliv\u00fdmi d\u0159epy nebudete narovn\u00e1vat. Po celou dobu cviku z\u016fst\u00e1v\u00e1te ve spodn\u00ed poloze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. V\u00fdpady vzad s lehk\u00fdm zano\u017een\u00edm<\/h3>\n\n\n\n<p>Na tento cvik nepot\u0159ebujete posilovac\u00ed gumu, ale pokud si jej chcete zt\u00ed\u017eit, tak ji um\u00edst\u011bte nad kolena, stejn\u011b jako u d\u0159epu, a cvi\u010dte s n\u00ed. Ud\u011blejte jednou nohou v\u00fdpad vzad a pot\u00e9 s n\u00ed lehce zano\u017ete. Koleno zadn\u00ed nohy se ve spodn\u00ed poloze lehce dotkne zem\u011b. Cvik je n\u00e1ro\u010dn\u011bj\u0161\u00ed na stabilitu, tak jej prov\u00e1d\u011bjte pomalu p\u0159i pln\u00e9m soust\u0159ed\u011bn\u00ed. Nejprve cvi\u010d\u00edte na jednu stranu a po 15sekundov\u00e9 pauze vym\u011bn\u00edte nohy.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Plank a st\u0159\u00eddav\u00e9 zano\u017eov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Gumu s men\u0161\u00edm <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-soft-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odporem<\/a> upevn\u011bte za kotn\u00edky a p\u0159ejd\u011bte do pozice vzporu na p\u0159edlokt\u00ed. St\u0159\u00eddav\u011b zano\u017eujte nohy a maxim\u00e1ln\u011b se soust\u0159e\u010fte na pevn\u00fd st\u0159ed t\u011bla a udr\u017een\u00ed rovn\u00fdch zad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Uno\u017eov\u00e1n\u00ed pokr\u010den\u00fdch nohou ve vzporu kle\u010dmo&nbsp;<\/h3>\n\n\n\n<p>Na tento cvik si zase m\u016f\u017eete vz\u00edt gumu s vy\u0161\u0161\u00edm <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odporem<\/a> a um\u00edst\u011bte ji nad kolena. Dosta\u0148te se do vzporu na p\u0159edlokt\u00ed a doln\u00ed kon\u010detiny nechte pokr\u010den\u00e9 v pozici kleku. P\u0159i uno\u017eov\u00e1n\u00ed se sna\u017ete po\u0159\u00e1dn\u011b proc\u00edtit svaly zadku. Nejprve odcvi\u010d\u00edte s\u00e9rii na jednu nohu a po 15sekundov\u00e9 pauze vym\u011b\u0148te pracuj\u00edc\u00ed kon\u010detinu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hip thrust<\/h3>\n\n\n\n<p>Lehn\u011bte si na z\u00e1da a gumu nechte nad koleny. Ruce, chodidla a horn\u00ed \u010d\u00e1st zad z\u016fst\u00e1vaj\u00ed po celou dobu cviku p\u0159itisknut\u00e1 na podlo\u017ece. Zvedejte p\u00e1nev a v horn\u00ed poloze po\u0159\u00e1dn\u011b stiskn\u011bte svaly zadku, lehce rozno\u017ete a pak kolena vra\u0165te do p\u016fvodn\u00ed polohy a p\u0159ejd\u011bte na dal\u0161\u00ed opakov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg\" alt=\"Hip thrust s posilovac\u00ed gumou\" class=\"wp-image-265623\" width=\"843\" height=\"562\" title=\"Hip thrust s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Statick\u00e1 v\u00fddr\u017e v horn\u00ed poloze hip thrustu<\/h3>\n\n\n\n<p>Z\u016fsta\u0148te v horn\u00ed pozici hip thrustu a kolena tla\u010dte lehce od sebe. Po celou dobu m\u011bjte aktivovan\u00e9 svaly zadku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Rozno\u017eov\u00e1n\u00ed vsed\u011b<\/h3>\n\n\n\n<p>Zvedn\u011bte se do polohy sedu, pokr\u010dte kolena a op\u0159ete se rukama za t\u011blem. Guma z\u016fst\u00e1v\u00e1 nad koleny a p\u0159i rozno\u017eov\u00e1n\u00ed se sna\u017ete dr\u017eet celou plochu chodidel na zemi. V poloze, kdy m\u00e1te kolena d\u00e1l od sebe, vytrvejte alespo\u0148 1\u20132 sekundy a pak se vra\u0165te do v\u00fdchoz\u00ed pozice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ucinny_trenink_na_zpevneni_zadku_s_posilovaci_gumou\"><\/span>\u00da\u010dinn\u00fd tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8M1cjGH59Ak?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nink s posilovac\u00ed gumou je \u00fa\u010dinn\u00e1 forma cvi\u010den\u00ed na pos\u00edlen\u00ed sval\u016f cel\u00e9ho t\u011bla. M\u016f\u017eete si vybrat z velk\u00e9ho mno\u017estv\u00ed tvar\u016f a odpor\u016f a s gumou si zacvi\u010d\u00edte doma, v posilovn\u011b, na workoutov\u00e9m h\u0159i\u0161ti, ale i na chat\u011b \u010di pl\u00e1\u017ei v r\u00e1mci letn\u00ed dovolen\u00e9. <strong>Tr\u00e9nink si m\u016f\u017eete sestavit sami nebo se inspirovat na\u0161\u00edm vzorov\u00fdm video tr\u00e9ninkem, kter\u00fd se perfektn\u011b hod\u00ed do cvi\u010debn\u00edho pl\u00e1nu v\u0161ech, kte\u0159\u00ed usiluj\u00ed o kulat\u00fd zadek.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010d\u00edte pravideln\u011b s posilovac\u00edmi gumami? Jak\u00e9 cviky nejrad\u011bji za\u0159azujete, a kter\u00e9 pova\u017eujete za nej\u00fa\u010dinn\u011bj\u0161\u00ed? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o sv\u00e9 zku\u0161enosti. A pokud se v\u00e1m tr\u00e9ninkov\u00fd \u010dl\u00e1nek s posilovac\u00edmi gumami l\u00edbil, tak jej nezapome\u0148te sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli.<\/p>\n\n\n\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\"><a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vyzkou\u0161ejte n\u00e1\u0161 rychl\u00fd a efektivn\u00ed tr\u00e9nink pro zpevn\u011bn\u00ed h\u00fd\u017ed\u00ed, na kter\u00fd v\u00e1m budou sta\u010dit jen posilovac\u00ed gumy a podlo\u017eka na cvi\u010den\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":265422,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6429,6489,7101,7113],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-265407","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-zadek","9":"tag-domaci-trenink","10":"tag-pomucky-na-cviceni","11":"tag-posilovaci-gumy","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>Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Posilovac\u00ed gumy jsou cenov\u011b dostupnou a skladnou fitness pom\u016fckou. Vyzkou\u0161ejte n\u00e1\u0161 rychl\u00fd, ale \u00fa\u010dinn\u00fd tr\u00e9nink s cviky pro kulat\u00fd a pevn\u00fd zadek i stehna.\" \/>\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\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Posilovac\u00ed gumy jsou cenov\u011b dostupnou a skladnou fitness pom\u016fckou. 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