{"id":268376,"date":"2021-06-11T18:14:33","date_gmt":"2021-06-11T16:14:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268376"},"modified":"2022-02-17T15:10:21","modified_gmt":"2022-02-17T14:10:21","slug":"cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/","title":{"rendered":"Cviky na pevn\u00fd a gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovacou 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.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/#5_dovodov_preco_zacat_cvicit_s_posilnovacou_gumou\" title=\"5 d\u00f4vodov, pre\u010do za\u010da\u0165 cvi\u010di\u0165 s posil\u0148ovacou gumou\">5 d\u00f4vodov, pre\u010do za\u010da\u0165 cvi\u010di\u0165 s posil\u0148ovacou 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.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/#Trening_zadku_s_posilnovacou_gumou_Co_vas_caka\" title=\"Tr\u00e9ning zadku s posil\u0148ovacou gumou. \u010co v\u00e1s \u010dak\u00e1?\">Tr\u00e9ning zadku s posil\u0148ovacou gumou. \u010co v\u00e1s \u010dak\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.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/#Cviky_na_zadok_s_posilnovacou_gumou_Na_co_si_dat_pozor_pri_treningu\" title=\"Cviky na zadok s posil\u0148ovacou gumou. Na \u010do si da\u0165 pozor pri tr\u00e9ningu?\">Cviky na zadok s posil\u0148ovacou gumou. Na \u010do si da\u0165 pozor pri tr\u00e9ningu?<\/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\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/#Ucinny_trening_na_spevnenie_zadku_s_posilnovacou_gumou\" title=\"\u00da\u010dinn\u00fd tr\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou\">\u00da\u010dinn\u00fd tr\u00e9ning na spevnenie zadku s posil\u0148ovacou 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.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S\u00fa skladn\u00e9, cenovo dostupn\u00e9 a fit \u017eeny so skvelou postavou na ne nedaj\u00fa dopusti\u0165. Posil\u0148ovacie gumy r\u00f4znych farieb a d\u013a\u017eok patria aktu\u00e1lne medzi najob\u013e\u00fabenej\u0161ie cvi\u010debn\u00e9 pom\u00f4cky. <strong>Pre niekoho nudn\u00e9 tr\u00e9ningy s vlastnou v\u00e1hou sa v\u010faka nim stali omnoho z\u00e1bavnej\u0161ie a hlavne \u00fa\u010dinnej\u0161ie. <\/strong>S gumami si m\u00f4\u017eete zacvi\u010di\u0165 doma, na workoutovom ihrisku alebo kdeko\u013evek inde. S ich pomocou spevn\u00edte svaly zadku, stehien, ale aj r\u00fak a chrbta bez nutnosti nav\u0161t\u00edvi\u0165 posil\u0148ov\u0148u. V \u010dl\u00e1nku sa dozviete, pre\u010do by ste cvi\u010deniu s posil\u0148ovacou gumou mali da\u0165 \u0161ancu, a rovno si m\u00f4\u017eete vysk\u00fa\u0161a\u0165 tr\u00e9ning pre gu\u013eat\u00fd zadok pod\u013ea n\u00e1\u0161ho videa.<\/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 zadok s posil\u0148ovacou gumou\" class=\"wp-image-265438\" width=\"843\" height=\"562\" title=\"Cviky na zadok s posil\u0148ovacou 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\" id=\"5-dovodov-preco-zacat-cvicit-s-posilnovacou-gumou\"><span class=\"ez-toc-section\" id=\"5_dovodov_preco_zacat_cvicit_s_posilnovacou_gumou\"><\/span>5 d\u00f4vodov, pre\u010do za\u010da\u0165 cvi\u010di\u0165 s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nielen\u017ee v\u00e1m pom\u00f4\u017ee pred cvi\u010den\u00edm prebudi\u0165 svaly a pripravi\u0165 v\u00e1s na z\u00e1\u0165a\u017e, ale zvl\u00e1dnete s \u0148ou aj kvalitn\u00fd silov\u00fd tr\u00e9ning cel\u00e9ho tela. Svoje miesto si n\u00e1jde v tr\u00e9ningovom pl\u00e1ne \u00fapln\u00e9ho za\u010diato\u010dn\u00edka, ale ob\u013e\u00fabi si ju aj sk\u00fasen\u00fd \u0161portovec. <strong>Pre\u010do sa stali elastick\u00e9<\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> posil\u0148ovacie gumy <\/strong><\/a><strong>hitom medzi fitness nad\u0161encami?&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\" id=\"1-posilnujete-svaly-bez-tazkych-vah\">1. Posil\u0148ujete svaly bez \u0165a\u017ek\u00fdch v\u00e1h<\/h3>\n\n\n\n<p>Chcete gu\u013eat\u00fd zadok a pevn\u00e9 stehn\u00e1, ale drepy alebo m\u0155tve \u0165ahy s osou nie s\u00fa ni\u010d pre v\u00e1s? Tak nev\u00e1hajte a vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovac\u00edmi <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-hard-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gumami<\/a>. <strong>Pod\u013ea \u0161t\u00fadi\u00ed m\u00e1 tr\u00e9ning s odporov\u00fdmi gumami podobn\u00e9 \u00fa\u010dinky na svalov\u00fa hmotu ako tradi\u010dn\u00e9 posil\u0148ovanie. <\/strong>\u0164a\u017ek\u00fdm drepom, m\u0155tvym \u0165ahom \u010di bench pressu sa posil\u0148ovacie gumy s\u00edce nevyrovnaj\u00fa, ale svaly s nimi taktie\u017e poriadne potr\u00e1pite. Tak\u017ee v\u010faka nim zlep\u0161\u00edte silu a podpor\u00edte rast svalov. S\u00fa navy\u0161e skvelou pom\u00f4ckou na aktiv\u00e1ciu a zahriatie svalov pred silov\u00fdm tr\u00e9ningom.<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\u00f4vodov, pre\u010do cvi\u010di\u0165 s posil\u0148ovacou gumou\" class=\"wp-image-265469\" title=\"5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 s posil\u0148ovacou 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\" id=\"2-setrite-klby\">2. \u0160etr\u00edte k\u013aby<\/h3>\n\n\n\n<p>Tr\u00e1pia v\u00e1s niekedy po\u010das cvi\u010denia bolesti kolien \u010di in\u00fdch k\u013abov? Posil\u0148ovanie s odporov\u00fdmi gumami neza\u0165a\u017euje pohybov\u00fd apar\u00e1t tak, ako klasick\u00fd silov\u00fd tr\u00e9ning so z\u00e1va\u017e\u00edm v posil\u0148ovni. Gumy s\u00fa tak skvel\u00fdm variantom, ako si poriadne zacvi\u010di\u0165 bez obmedzenia pohybu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 sa dokonca vyu\u017e\u00edvaj\u00fa pri rehabilita\u010dn\u00fdch alebo kompenza\u010dn\u00fdch cvi\u010deniach. Pom\u00e1haj\u00fa toti\u017e v stabiliz\u00e1cii k\u013abov v spr\u00e1vnej polohe, \u010do zvy\u0161uje bezpe\u010dnos\u0165 tr\u00e9ningu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"3-zvolite-si-zataz-sami\">3. Zvol\u00edte si z\u00e1\u0165a\u017e sami<\/h3>\n\n\n\n<p>Mo\u017eno ste si u\u017e v\u0161imli, \u017ee existuj\u00fa posil\u0148ovacie gumy <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kr\u00e1tke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">dlh\u00e9<\/a> a tie\u017e r\u00f4zne farebn\u00e9. Nekupujte si modr\u00fa farbu len kv\u00f4li tomu, \u017ee v\u00e1m bude najlep\u0161ie ladi\u0165 k ob\u013e\u00faben\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/damske-leginy-simple-turquoise-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">leg\u00ednam<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/damske-tricko-trn-navy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tri\u010dku<\/a>. <strong>Odli\u0161n\u00e9 farby tie\u017e predstavuj\u00fa rozdielny odpor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu m\u00f4\u017eete \u013eahko zvy\u0161ova\u0165 z\u00e1\u0165a\u017e pod\u013ea toho, ako zosilniete. Najlep\u0161\u00edm variantom je ma\u0165 doma <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nieko\u013eko g\u00fam<\/a> s r\u00f4znymi farbami a d\u013a\u017ekami. M\u00f4\u017eete ich tak jednoducho strieda\u0165 a zvl\u00e1dnu\u0165 s nimi mno\u017estvo posil\u0148ovac\u00edch aj na\u0165ahovac\u00edch cvikov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"4-usetrite-peniaze-miesto-a-zacvicite-si-aj-na-cestach\">4. U\u0161etr\u00edte peniaze, miesto a zacvi\u010d\u00edte si aj na cest\u00e1ch<\/h3>\n\n\n\n<p>Nemus\u00edte vypr\u00e1zdni\u0165 cel\u00fd obsah pe\u0148a\u017eenky len preto, aby ste si kvalitne zatr\u00e9novali. <strong>Cvi\u010debn\u00e9 gumy s\u00fa cenovo dostupn\u00e9 a navy\u0161e v\u00e1m doma nezaber\u00fa ve\u013ea miesta.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ke\u010f v\u00e1s prestane bavi\u0165 tr\u00e9nova\u0165 v dom\u00e1com prostred\u00ed, jednoducho ich zba\u013ete do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportova-taska-bae-pink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u0161portovej ta\u0161ky<\/a> a vezmite so sebou do posil\u0148ovne alebo na workoutov\u00e9 ihrisko. Rovnako v\u00e1m nezaber\u00fa ve\u013ea miesta v cestovnom<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/batoh-adventure-military-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> batohu<\/a> alebo kufri a poriadny tr\u00e9ning zvl\u00e1dnete aj na dovolenke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36322,36328,36298,32659,36058,36073,28330,50959,28334,28332,28792,42481  \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-zlepsujete-rozsah-pohybu-a-flexibilitu\">5. Zlep\u0161ujete rozsah pohybu a flexibilitu&nbsp;<\/h3>\n\n\n\n<p>Posil\u0148ovacie gumy s\u00fa v\u010faka svojej pru\u017enosti skvelou pom\u00f4ckou na pona\u0165ahovanie a rozh\u00fdbanie cel\u00e9ho tela. <strong>Pred silov\u00fdm tr\u00e9ningom s nimi zvl\u00e1dnete kr\u00fa\u017eiv\u00fdmi pohybmi precvi\u010di\u0165 ve\u013ek\u00e9 k\u013aby, ako s\u00fa ramen\u00e1, bedrov\u00e9 k\u013aby alebo kolen\u00e1, a pripravi\u0165 ich tak na z\u00e1\u0165a\u017e. <\/strong>Ke\u010f sa budete pripravova\u0165 napr\u00edklad na \u0165a\u017ek\u00fa s\u00e9riu drepov, vysk\u00fa\u0161ajte tento cvik na uvo\u013enenie bedrov\u00e9ho k\u013abu: \u013eahnite si na chrb\u00e1t, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dlh\u00fa gumu<\/a> s miernym odporom prichy\u0165te o chodidlo jednej dolnej kon\u010datiny, ktor\u00fa ponech\u00e1te vystret\u00fa, potom s \u0148ou robte ve\u013ek\u00e9 kruhy, najsk\u00f4r na jednu a potom na druh\u00fa stranu. <strong>Pri statickom na\u0165ahovan\u00ed na konci tr\u00e9ningu v\u00e1m gumy m\u00f4\u017eu pom\u00f4c\u0165 dosta\u0165 sa do hlb\u0161ej polohy, a vy tak m\u00f4\u017eete efekt\u00edvne zlep\u0161i\u0165 flexibilitu.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Na\u0165ahovanie s posil\u0148ovacou gumou\" class=\"wp-image-265485\" width=\"843\" height=\"562\" title=\"Na\u0165ahovanie s posil\u0148ovacou 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\u00e1zok z cdn.shopify.com<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"trening-zadku-s-posilnovacou-gumou-co-vas-caka\"><span class=\"ez-toc-section\" id=\"Trening_zadku_s_posilnovacou_gumou_Co_vas_caka\"><\/span>Tr\u00e9ning zadku s posil\u0148ovacou gumou. \u010co v\u00e1s \u010dak\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te predt\u00fdm ako sa pust\u00edte do tr\u00e9ningu s posil\u0148ovac\u00edmi gumami, z\u013eahka sa rozohrejte a rozh\u00fdbte cel\u00e9 telo. <strong>T\u00e1to \u010das\u0165 je d\u00f4le\u017eit\u00e1 aj pre hlavu, ktor\u00fa je potrebn\u00e9 prepn\u00fa\u0165 z pracovn\u00e9ho re\u017eimu na tr\u00e9ningov\u00fd. <\/strong>Prem\u00fd\u0161\u013ea\u0165 o tom, \u010do ste v pr\u00e1ci nestihli alebo \u010do v\u00e1s e\u0161te \u010dak\u00e1 doma, nie je v tejto chv\u00edli namieste.<strong> Ste tu, aby ste sa odreagovali a urobili nie\u010do pre svoje zdravie aj pekn\u00fa postavu. <\/strong>\u010ci sa u\u017e chyst\u00e1te na HIIT, silov\u00fd tr\u00e9ning alebo na intenz\u00edvne kardio, sk\u00faste sa venova\u0165 v\u0161etk\u00fdm t\u00fdmto \u010dastiam.<\/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\" id=\"1-zahrejte-sa\"><strong>1.<\/strong>&nbsp; Zahrejte sa<\/h3>\n\n\n\n<p><strong>Zahriatie sl\u00fa\u017ei na to, aby ste pripravili svaly, srdce a p\u013e\u00faca na nasleduj\u00facu z\u00e1\u0165a\u017e. <\/strong>Rozcvi\u010dka m\u00f4\u017ee ma\u0165 mnoho pod\u00f4b. Perfektne posl\u00fa\u017ei r\u00fdchla ch\u00f4dza cestou do fitka, beh na mieste alebo na p\u00e1se, nieko\u013eko angli\u010d\u00e1kov \u010di sk\u00e1kanie cez<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u0161vihadlo<\/a>. Sta\u010d\u00ed, ke\u010f budete t\u00fato aktivitu vykon\u00e1va\u0165 5 \u2013 10 min\u00fat. Mali by ste sa z\u013eahka zad\u00fdcha\u0165. Nechcete zo seba hne\u010f v prvej f\u00e1ze tr\u00e9ningu vyda\u0165 maximum.<\/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=\"Na\u0165ahovanie a rozohriatie pred tr\u00e9ningom s posil\u0148ovacou gumou\" class=\"wp-image-265598\" width=\"843\" height=\"648\" title=\"Na\u0165ahovanie a rozohriatie pred tr\u00e9ningom s posil\u0148ovacou 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\" id=\"2-venujte-sa-dynamickemu-strecingu\"><strong>2.<\/strong>&nbsp; Venujte sa dynamick\u00e9mu stre\u010dingu<\/h3>\n\n\n\n<p>Na zahriatie hne\u010f navia\u017ete dynamick\u00fd stre\u010ding. Kr\u00fa\u017eiv\u00fdm pohybom precvi\u010dte k\u013aby od hlavy a\u017e k p\u00e4t\u00e1m, pokojne tak, ako ste sa to u\u010dili na hodin\u00e1ch telesnej v\u00fdchovy na z\u00e1kladnej \u0161kole. <strong>V\u010faka tomu zlep\u0161\u00edte rozsah pohybu v k\u013aboch a zn\u00ed\u017eite riziko zranenia po\u010das tr\u00e9ningu<\/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>Ak sa o t\u00e9me rozcvi\u010denia a na\u0165ahovania chcete dozvedie\u0165 detailnej\u0161ie inform\u00e1cie, tak si ur\u010dite pre\u010d\u00edtajte \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie &#8211; s\u00fa naozaj d\u00f4le\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\" id=\"3-prejdite-na-hlavnu-cast-treningu\"><strong>3.<\/strong> Prejdite na hlavn\u00fa \u010das\u0165 tr\u00e9ningu<\/h3>\n\n\n\n<p>Po tom, \u010do ste str\u00e1vili nieko\u013eko min\u00fat rozcvi\u010dkou, v\u00e1s \u010dak\u00e1 zlat\u00fd klinec ve\u010dera, teda tr\u00e9ningu. <strong>Cviky na zadok pod\u013ea videa si m\u00f4\u017eete odcvi\u010di\u0165 samostatne alebo nimi doplni\u0165 komplexn\u00e9 posil\u0148ovanie doln\u00fdch kon\u010dat\u00edn \u010di cel\u00e9ho tela. <\/strong>Roztiahnite<a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> podlo\u017eku na cvi\u010denie<\/a> a schmatnite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dlh\u00e9<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e1tke <\/a>posil\u0148ovacie gumy s r\u00f4znym odporom. V\u010faka tomu m\u00f4\u017eete zni\u017eova\u0165 \u010di zvy\u0161ova\u0165 intenzitu a n\u00e1ro\u010dnos\u0165 tr\u00e9ningu pod\u013ea potreby. \u010cak\u00e1 v\u00e1s pestr\u00e1 paleta cvikov na sedacie partie, medzi ktor\u00fdmi nech\u00fdbaj\u00fa m\u0155tve \u0165ahy, drepy alebo napr\u00edklad \u00fa\u010dinn\u00e9 hip thrusty. Svaly v\u00e1s bud\u00fa pri tr\u00e9ningu pr\u00edjemne p\u00e1li\u0165 a na konci v\u00e1s neminie endorf\u00ednov\u00e1 n\u00e1lo\u017e s pocitom dobre odvedenej pr\u00e1ce.<\/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=\"Ako cvi\u010di\u0165 zadok s posil\u0148ovacou gumou?\" class=\"wp-image-265522\" width=\"843\" height=\"560\" title=\"Ako cvi\u010di\u0165 zadok s posil\u0148ovacou 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\" id=\"4-po-intenzivnejsom-cviceni-pridajte-cool-down\"><strong>4. <\/strong>Po intenz\u00edvnej\u0161om cvi\u010den\u00ed pridajte cool down<\/h3>\n\n\n\n<p>Po hlavnej \u010dasti m\u00e1te asi e\u0161te zv\u00fd\u0161en\u00fd srdcov\u00fd tep, ste zad\u00fdchan\u00ed a va\u0161e svaly u\u017e volaj\u00fa po oddychu. <strong>Cie\u013eom cool down f\u00e1zy je dosta\u0165 tep do be\u017en\u00fdch hodn\u00f4t, celkovo sa upokoji\u0165 a uvo\u013eni\u0165 svaly, ktor\u00e9 s\u00fa e\u0161te v nap\u00e4t\u00ed. <\/strong>T\u00e1to \u010das\u0165 je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1, pokia\u013e m\u00e1te za sebou cvi\u010denie s vy\u0161\u0161ou intenzitou, napr\u00edklad crossfitov\u00e9 WOD, HIIT alebo \u0165a\u017ek\u00fd tr\u00e9ning n\u00f4h.<\/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\" id=\"5-na-zaver-sa-zlahka-ponatahujte\"><strong>5. <\/strong>Na z\u00e1ver sa z\u013eahka pona\u0165ahujte<\/h3>\n\n\n\n<p>Aj ke\u010f sa u\u017e te\u0161\u00edte na sprchu a potr\u00e9ningov\u00e9 jedlo, venujte e\u0161te nieko\u013eko min\u00fat statick\u00e9mu stre\u010dingu. <strong>Pom\u00f4\u017ee v\u00e1m zlep\u0161i\u0165 flexibilitu a dr\u017eanie tela.<\/strong> K podpore regener\u00e1cie m\u00f4\u017eete pokojne aj nesk\u00f4r po tr\u00e9ningu, prispie\u0165 pomocou techn\u00edk s vyu\u017eit\u00edm<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017enych valcov<\/a> alebo<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017enej pi\u0161tole<\/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>Ak v\u00e1s zauj\u00edma, \u010d\u00edm v\u0161etk\u00fdm m\u00f4\u017eete podpori\u0165 regener\u00e1ciu svalov, tak si pre\u010d\u00edtajte \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/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\u017ena pi\u0161to\u013e na podporu regener\u00e1cie\" class=\"wp-image-265537\" width=\"843\" height=\"632\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na podporu regener\u00e1cie\" 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\" id=\"cviky-na-zadok-s-posilnovacou-gumou-na-co-si-dat-pozor-pri-treningu\"><span class=\"ez-toc-section\" id=\"Cviky_na_zadok_s_posilnovacou_gumou_Na_co_si_dat_pozor_pri_treningu\"><\/span>Cviky na zadok s posil\u0148ovacou gumou. Na \u010do si da\u0165 pozor pri tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste si e\u0161te nestihli zaobstara\u0165 posil\u0148ovacie gumy, tak si pokojne zacvi\u010dte len s vlastnou v\u00e1hou. Nabud\u00face u\u017e aspo\u0148 budete cviky pozna\u0165, a v\u010faka expanderu zv\u00fd\u0161ite ich n\u00e1ro\u010dnos\u0165. V ide\u00e1lnom pr\u00edpade si nachystajte nieko\u013eko druhov g\u00fam s odli\u0161nou d\u013a\u017ekou \u010di rozli\u010dn\u00fdm odporom.<\/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\" id=\"co-vas-caka-v-treningu-pre-pevne-pozadie\"><strong>\u010co v\u00e1s \u010dak\u00e1 v tr\u00e9ningu pre pevn\u00e9 pozadie?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>cvi\u010denie v\u00e1m zaberie celkovo len 12 min\u00fat<\/li><li>45 sek\u00fand cvi\u010d\u00edte, nasleduje 15-sekundov\u00e1 pauza<\/li><li>tr\u00e9ning obsahuje 11 efekt\u00edvnych cvikov na svaly zadku<\/li><li>pri v\u0161etk\u00fdch cvikoch majte rovn\u00fd chrb\u00e1t, taktie\u017e aktivujte stred tela pre lep\u0161iu techniku a vy\u0161\u0161iu \u00fa\u010dinnos\u0165 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\" id=\"1-rumunsky-mrtvy-tah-v-sirokom-postoji\">1. Rumunsk\u00fd m\u0155tvy \u0165ah v \u0161irokom postoji<\/h3>\n\n\n\n<p>Nohy majte trochu viac od seba ne\u017e na \u0161\u00edrku ramien, gumu si upevnite o \u0161pi\u010dky n\u00f4h a uchopte ju uprostred obidvomi rukami. Mierne pokr\u010dte nohy, lopatky stiahnite dolu a pos\u00favajte boky dozadu. Pri pohybe nahor vyu\u017eite v\u00fdbu\u0161n\u00fa silu svalov zadnej strany stehien (hamstringov) 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\" id=\"2-mrtvy-tah\">2. M\u0155tvy \u0165ah<\/h3>\n\n\n\n<p>Cvik je podobn\u00fd predch\u00e1dzaj\u00facemu, len zaujmite u\u017e\u0161\u00ed postoj a gumu uchopte rukami ved\u013ea tela. Viac pokr\u010dte nohy a v spodnej polohe sa dosta\u0148te do polodrepu.<\/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 spevnenie zadku s posil\u0148ovacou gumou\" class=\"wp-image-265553\" title=\"Cviky na spevnenie zadku s posil\u0148ovacou 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\" id=\"3-good-morning\">3. Good morning<\/h3>\n\n\n\n<p>V\u00fdchodiskov\u00e1 poz\u00edcia tela je podobn\u00e1 ako pri predch\u00e1dzaj\u00facom cviku. Zme\u0148te len umiestnenie expandera. Na jednej strane ho prichy\u0165te o chodidl\u00e1 a na druhej upevnite o krk. Nohy pokr\u010dte len mierne, rovnako ako pri rumunskom m\u0155tvom \u0165ahu, a sna\u017ete sa dosta\u0165 do \u010do najni\u017e\u0161ej polohy, ktor\u00fa zvl\u00e1dnete bez preh\u00fdbania chrbta.&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\" id=\"4-drep\">4. Drep<\/h3>\n\n\n\n<p>Zaujmite postoj s nohami na \u0161\u00edrku bokov a gumu upevnite nad kolen\u00e1. Drepujte tak hlboko, kam v\u00e1s pust\u00ed mobilita bedrov\u00fdch k\u013abov bez toho, aby ste sa preh\u00fdbali v chrbte. Taktie\u017e dajte pozor, aby bola os kolena, \u010dlenka a \u0161pi\u010dky v rovine.&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\" id=\"5-pumpovanie-v-drepe\">5. Pumpovanie v drepe<\/h3>\n\n\n\n<p>Poz\u00edcia tela je rovnak\u00e1 ako pri predch\u00e1dzaj\u00facom cviku. Len sa medzi jednotliv\u00fdmi drepmi nebudete narovn\u00e1va\u0165. Po cel\u00fd \u010das cviku zost\u00e1vate v spodnej polohe.<\/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\" id=\"6-vypady-vzad-s-lahkym-zanozenim\">6. V\u00fdpady vzad s \u013eahk\u00fdm zano\u017een\u00edm<\/h3>\n\n\n\n<p>Na tento cvik nepotrebujete posil\u0148ovaciu gumu, ale pokia\u013e si ho chcete s\u0165a\u017ei\u0165, tak gumu umiestnite nad kolen\u00e1, rovnako ako pri drepe, a cvi\u010dte s \u0148ou. Urobte jednou nohou v\u00fdpad vzad a potom ju \u013eahko zano\u017ete. Koleno nohy vzadu sa v spodnej polohe z\u013eahka dotkne zeme. Cvik je n\u00e1ro\u010dnej\u0161\u00ed na stabilitu, preto ho vykon\u00e1vajte pomaly pri plnom s\u00fastreden\u00ed. Najprv cvi\u010d\u00edte na jednu stranu a po 15-sekundovej pauze vymen\u00edte nohy.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-plank-a-striedave-zanozovanie\">7. Plank a striedav\u00e9 zano\u017eovanie<\/h3>\n\n\n\n<p>Gumu s men\u0161\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-soft-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odporom<\/a> upevnite o \u010dlenky a prejdite do poz\u00edcie vzporu na predlakt\u00ed. Striedavo zano\u017eujte nohy a maxim\u00e1lne sa s\u00fastre\u010fte na pevn\u00fd stred tela a udr\u017eanie rovn\u00e9ho chrbta.<\/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\" id=\"8-unozovanie-pokrcenych-noh-vo-vzpore-klacmo\">8. Uno\u017eovanie pokr\u010den\u00fdch n\u00f4h vo vzpore k\u013ea\u010dmo&nbsp;<\/h3>\n\n\n\n<p>Na tento cvik si zase m\u00f4\u017eete vzia\u0165 gumu s vy\u0161\u0161\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-hard-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odporom<\/a> a umiestnite ju nad kolen\u00e1. Dosta\u0148te sa do vzporu na predlakt\u00ed a doln\u00e9 kon\u010datiny nechajte pokr\u010den\u00e9 v poz\u00edcii k\u013eaku. Pri uno\u017eovan\u00ed sa sna\u017ete poriadne prec\u00edti\u0165 svaly zadku. Najprv odcvi\u010d\u00edte s\u00e9riu na jednu nohu a po 15-sekundovej pauze vyme\u0148te pracuj\u00facu kon\u010datinu.<\/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\" id=\"9-hip-thrust\">9. Hip thrust<\/h3>\n\n\n\n<p>\u013dahnite si na chrb\u00e1t, gumu ponechajte nad kolenami. Ruky, chodidl\u00e1 a horn\u00e1 \u010das\u0165 chrbta zost\u00e1vaj\u00fa po cel\u00fd \u010das pritla\u010den\u00e9 k podlo\u017eke. Dv\u00edhajte panvu a v hornej polohe poriadne stla\u010dte svaly zadku, z\u013eahka sa rozno\u017ete, kolen\u00e1 potom vr\u00e1\u0165te do p\u00f4vodnej polohy a prejdite na \u010fal\u0161ie opakovanie.&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 posil\u0148ovacou gumou\" class=\"wp-image-265623\" width=\"843\" height=\"562\" title=\"Hip thrust s posil\u0148ovacou 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\" id=\"10-staticka-vydrz-v-hornej-polohe-hip-thrustu\">10. Statick\u00e1 v\u00fddr\u017e v hornej polohe hip thrustu<\/h3>\n\n\n\n<p>Zosta\u0148te v hornej poz\u00edcii hip thrustu, kolen\u00e1 tla\u010dte \u013eahko od seba. Po cel\u00fd \u010das majte 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\" id=\"11-roznozovanie-v-sede\">11. Rozno\u017eovanie v sede<\/h3>\n\n\n\n<p>Zdvihnite sa do polohy sedu, pokr\u010dte nohy a oprite sa rukami za telom. Guma zost\u00e1va nad kolenami a pri rozno\u017eovan\u00ed sa sna\u017ete dr\u017ea\u0165 cel\u00fa plochu chodidiel na zemi. V polohe, v ktorej m\u00e1te kolen\u00e1 \u010falej od seba, zotrvajte aspo\u0148 1 \u2013 2 sekundy a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie.<\/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\" id=\"ucinny-trening-na-spevnenie-zadku-s-posilnovacou-gumou\"><span class=\"ez-toc-section\" id=\"Ucinny_trening_na_spevnenie_zadku_s_posilnovacou_gumou\"><\/span>\u00da\u010dinn\u00fd tr\u00e9ning na spevnenie zadku s posil\u0148ovacou 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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tr\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/jI1AerXi6b0?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\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ning s posil\u0148ovacou gumou je \u00fa\u010dinn\u00e1 forma cvi\u010denia na posilnenie svalov cel\u00e9ho tela. M\u00f4\u017eete si vybra\u0165 z ve\u013ek\u00e9ho mno\u017estva tvarov \u010di r\u00f4zny odpor. S gumou si zacvi\u010d\u00edte doma, v posil\u0148ovni, na workoutovom ihrisku, ale aj na chate \u010di pl\u00e1\u017ei v r\u00e1mci letnej dovolenky. <strong>Tr\u00e9ning si m\u00f4\u017eete zostavi\u0165 sami alebo sa in\u0161pirova\u0165 na\u0161\u00edm vzorov\u00fdm video tr\u00e9ningom, ktor\u00fd sa perfektne hod\u00ed do cvi\u010debn\u00e9ho pl\u00e1nu v\u0161etk\u00fdch, ktor\u00ed sa usiluj\u00fa o gu\u013eat\u00fd zadok.&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 pravidelne s posil\u0148ovac\u00edmi gumami? Ak\u00e9 cviky najrad\u0161ej zara\u010fujete a ktor\u00e9 pova\u017eujete za naj\u00fa\u010dinnej\u0161ie? Pode\u013ete sa s nami v koment\u00e1roch o svoje sk\u00fasenosti. A ak sa v\u00e1m tr\u00e9ningov\u00fd \u010dl\u00e1nok s posil\u0148ovac\u00edmi gumami p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi.<\/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>Vysk\u00fa\u0161ajte n\u00e1\u0161 r\u00fdchly a efekt\u00edvny tr\u00e9ning na spevnenie zadku, na ktor\u00fd v\u00e1m bud\u00fa sta\u010di\u0165 len posil\u0148ovacie gumy a podlo\u017eka na cvi\u010denie.<\/p>\n","protected":false},"author":129,"featured_media":265433,"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":[3],"tags":[6100,6139,6168,6162],"filter_section":[],"filter_attribute":[13021,13017,13020,13022,13026],"class_list":{"0":"post-268376","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-na-zadok","9":"tag-domaci-trening","10":"tag-pomocky-na-cvicenie","11":"tag-posilnovacie-gumy","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-cviky-s-vlastnou-vahou","15":"filter_attribute-domaci-trening-a-hiit","16":"filter_attribute-spravna-technika-cvicenia","17":"h-entry","18":"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 gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovacou gumou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Posil\u0148ovacie gumy s\u00fa cenovo dostupnou a skladnou fitness pom\u00f4ckou. Vysk\u00fa\u0161ajte n\u00e1\u0161 r\u00fdchly, ale \u00fa\u010dinn\u00fd tr\u00e9ning s cvikmi pre gu\u013eat\u00fd zadok a pevn\u00e9 stehn\u00e1.\" \/>\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-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky na pevn\u00fd a gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. 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