{"id":272965,"date":"2021-06-25T10:32:16","date_gmt":"2021-06-25T08:32:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=272965"},"modified":"2021-07-31T06:37:40","modified_gmt":"2021-07-31T04:37:40","slug":"trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/","title":{"rendered":"Tr\u00e9ning so slam ball zlep\u0161\u00ed silu aj kondi\u010dku. Ako s n\u00edm cvi\u010di\u0165?"},"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\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/#Co_je_slam_ball\" title=\"\u010co je slam ball?\">\u010co je slam ball?<\/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\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/#Trening_so_slam_ball_z_vas_urobi_lepsieho_sportovca\" title=\"Tr\u00e9ning so slam ball z v\u00e1s urob\u00ed lep\u0161ieho \u0161portovca\">Tr\u00e9ning so slam ball z v\u00e1s urob\u00ed lep\u0161ieho \u0161portovca<\/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\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/#Ako_na_trening_celeho_tela_so_slam_ball\" title=\"Ako na tr\u00e9ning cel\u00e9ho tela so slam ball?&nbsp;\">Ako na tr\u00e9ning cel\u00e9ho tela so slam ball?&nbsp;<\/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\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/#Pripravte_sa_na_ucinne_cviky_so_slam_ball\" title=\"Pripravte sa na \u00fa\u010dinn\u00e9 cviky so slam ball\">Pripravte sa na \u00fa\u010dinn\u00e9 cviky so slam ball<\/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\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/#Trening_na_cele_telo_so_slam_ball\" title=\"Tr\u00e9ning na cel\u00e9 telo so slam ball\">Tr\u00e9ning na cel\u00e9 telo so slam ball<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/#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>M\u00e1te ob\u010das chu\u0165 s nie\u010d\u00edm poriadne tresn\u00fa\u0165, a tak sa zbavi\u0165 v\u0161etkej negat\u00edvnej energie, ale nem\u00e1te poruke ni\u010d, s \u010d\u00edm by ste mohli beztrestne buchn\u00fa\u0165 o zem? Aj na to sa perfektne hod\u00ed slam ball! T\u00e1to tr\u00e9ningov\u00e1 pom\u00f4cka je toti\u017e vysokoodoln\u00e1 a vydr\u017e\u00ed aj siln\u00e9 \u00fadery.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho, \u017ee si pri cvi\u010den\u00ed so slam ball poriadne vy\u010dist\u00edte hlavu, pom\u00f4\u017ee v\u00e1m zlep\u0161i\u0165<strong> silu, v\u00fdbu\u0161nos\u0165 a celkov\u00fa kondi\u010dku.<\/strong> Dynamick\u00e9 b\u00fachanie a odhadzovanie nie s\u00fa jedin\u00fdm vyu\u017eit\u00edm tejto pom\u00f4cky. M\u00f4\u017eete si s \u0148ou <strong>spestri\u0165 klasick\u00e9 k\u013euky, cviky na brucho, dokonca aj intenz\u00edvne angli\u010d\u00e1ky<\/strong>. O\u017eivte svoju cvi\u010debn\u00fa rutinu a zara\u010fte slam ball do v\u00e1\u0161ho tr\u00e9ningov\u00e9ho pl\u00e1nu, nebudete \u013eutova\u0165.<\/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-859691858-1124x767.jpg\" alt=\"\u010co je slam ball?\" class=\"wp-image-270567\" width=\"843\" height=\"575\" title=\"\u010co je slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858.jpg 1239w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_slam_ball\"><\/span>\u010co je slam ball?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste u\u017e v posil\u0148ovni o t\u00fato \u010diernu gu\u013eu zakopli, len v\u00e1m vtedy nenapadlo, \u017ee sa s \u0148ou d\u00e1 skuto\u010dne cvi\u010di\u0165. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Slam ball<\/a> je druh medicinbalu, ktor\u00fd <strong>nesk\u00e1\u010de a je naplnen\u00fd pieskom<\/strong>. Ten sa vo vn\u00fatri r\u00f4zne pres\u00fdpa, a to s n\u00edm s\u0165a\u017euje manipul\u00e1ciu. V\u010faka tomu sa pri pou\u017e\u00edvan\u00ed tejto netradi\u010dnej tr\u00e9ningovej pom\u00f4cky zap\u00e1jaj\u00fa svaly, ktor\u00e9 pri klasickom cvi\u010den\u00ed v posil\u0148ovni nato\u013eko nepou\u017e\u00edvate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Povrch slam ballu je z odolnej gumy. <\/strong>N\u00e1jdete ho v r\u00f4znych ve\u013ekostiach a hmotnostiach, ktor\u00e9 za\u010d\u00ednaj\u00fa len na nieko\u013ek\u00fdch kilogramoch. M\u00f4\u017eete sa v\u0161ak stretn\u00fa\u0165 aj s 80 kg loptou. Naj\u010dastej\u0161ie sa vyu\u017e\u00edva <strong>v r\u00e1mci funk\u010dn\u00fdch a kruhov\u00fdch tr\u00e9ningov<\/strong>. Slam ball do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu pravidelne zara\u010fuj\u00fa crossfi\u0165\u00e1ci, basketbalisti, ragbisti a \u010fal\u0161\u00ed \u0161portovci, ktor\u00ed sa usiluj\u00fa o zlep\u0161enie<strong> exploz\u00edvnej sily (v\u00fdbu\u0161nosti) a dynamiky pohybu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je va\u0161\u00edm cie\u013eom zlep\u0161enie v\u00fdbu\u0161nosti a dynamiky, nemal by v\u00e1m unikn\u00fa\u0165 ani tr\u00e9ning so \u0161vihadlom, o ktorom sa dozviete viac v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Chudnutie, n\u00e1rast fyzickej kond\u00edcie a 8 \u010fal\u0161\u00edch d\u00f4vodov, pre\u010do sk\u00e1ka\u0165 cez \u0161vihadlo<\/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\/iStock-1166227780-1-1124x749.jpg\" alt=\"Slam ball je \u00fa\u010dinn\u00e1 tr\u00e9ningov\u00e1 pom\u00f4cka\" class=\"wp-image-270764\" width=\"843\" height=\"562\" title=\"Slam ball je \u00fa\u010dinn\u00e1 tr\u00e9ningov\u00e1 pom\u00f4cka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-2048x1365.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=\"Trening_so_slam_ball_z_vas_urobi_lepsieho_sportovca\"><\/span>Tr\u00e9ning so slam ball z v\u00e1s urob\u00ed lep\u0161ieho \u0161portovca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ning so slam ball pon\u00faka viacer\u00e9 druhy cvikov a pohybov, ktor\u00e9 s tradi\u010dn\u00fdmi \u010dinkami nemo\u017eno vykon\u00e1va\u0165. M\u00f4\u017eete ho napr\u00edklad<strong> zdvihn\u00fa\u0165 nad hlavu a silou odhodi\u0165<\/strong>, prehadzova\u0165 cez rameno alebo si ho h\u00e1dza\u0165 spolu s tr\u00e9ningov\u00fdm par\u0165\u00e1kom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri t\u00fdchto pohyboch <strong>zapoj\u00edte svaly cel\u00e9ho tela<\/strong> a budete rozv\u00edja\u0165 schopnosti, ktor\u00e9 vyu\u017eijete nielen pri \u0161porte, ale aj v be\u017enom \u017eivote. To znamen\u00e1, \u017ee v\u010faka spr\u00e1vnemu tr\u00e9ningu so slam ball sa m\u00f4\u017eete sta\u0165 napr\u00edklad lep\u0161\u00edm hr\u00e1\u010dom basketbalu a z\u00e1rove\u0148 sa nezran\u00edte, ke\u010f budete pom\u00e1ha\u0165 kamar\u00e1tom so s\u0165ahovan\u00edm \u0165a\u017ek\u00e9ho n\u00e1bytku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cvi\u010den\u00edm so slam ball m\u00f4\u017eete zlep\u0161i\u0165 tieto pohybov\u00e9 schopnosti:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>rovnov\u00e1hu,&nbsp;<\/li><li>koordin\u00e1ciu,&nbsp;<\/li><li>rozsah pohybu v k\u013aboch,&nbsp;<\/li><li>r\u00fdchlos\u0165,<\/li><li>exploz\u00edvnu silu,<\/li><li>dynamiku,<\/li><li>reak\u010dn\u00fa r\u00fdchlos\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete tie\u017e <strong>budova\u0165 svaly, zlep\u0161ova\u0165 kond\u00edciu a posilni\u0165 stred tela<\/strong>. Ke\u010f k tomu pripo\u010d\u00edtame slu\u0161n\u00e9 mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed, podpor\u00edte aj chudnutie. Cvi\u010denie so slam ball je navy\u0161e <strong>z\u00e1bavn\u00e9 a pom\u00f4\u017ee v\u00e1m spestri\u0165 tr\u00e9ningov\u00fa rutinu<\/strong>. M\u00f4\u017eete ho zaradi\u0165 do kruhov\u00e9ho tr\u00e9ningu alebo HIIT, ale nemus\u00edte sa b\u00e1\u0165 o\u017eivi\u0165 n\u00edm aj klasick\u00fd silov\u00fd tr\u00e9ning. <span style=\"color: #ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te \u010fal\u0161ie mo\u017enosti, ako si spestri\u0165 tr\u00e9ningov\u00fa rutinu, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 cvi\u010denie s TRX, o ktorom sa v\u0161etko podstatn\u00e9 dozviete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom? Zozn\u00e1mte sa s \u00fa\u010dinn\u00fdmi cvikmi na cel\u00e9 telo<\/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\/iStock-1255263993-1-1124x750.jpg\" alt=\"Slam ball podpor\u00ed chudnutie a silu\" class=\"wp-image-270732\" width=\"843\" height=\"563\" title=\"Slam ball podpor\u00ed chudnutie a silu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-2048x1367.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=\"Ako_na_trening_celeho_tela_so_slam_ball\"><\/span>Ako na tr\u00e9ning cel\u00e9ho tela so slam ball?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te predt\u00fdm ako sa pust\u00edte do samotn\u00e9ho tr\u00e9ningu, z\u013eahka sa zahrejte a rozh\u00fdbte cel\u00e9 telo. <strong>T\u00e1to \u010das\u0165 je tie\u017e d\u00f4le\u017eit\u00e1 pre va\u0161u hlavu, ktor\u00fa je potrebn\u00e9 prepn\u00fa\u0165 z pracovn\u00e9ho re\u017eimu na ten tr\u00e9ningov\u00fd. <\/strong>Prem\u00fd\u0161\u013ea\u0165 o tom, \u010do ste nestihli v pr\u00e1ci 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 u\u017e sa chyst\u00e1te na HIIT, silov\u00fd tr\u00e9ning alebo 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\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> Zahrejte sa<\/h3>\n\n\n\n<p><strong>Zahriatie sl\u00fa\u017ei na to, aby ste si 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. Skvele 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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> \u0161vihadlo<\/a>. Sta\u010d\u00ed, ke\u010f budete vykon\u00e1va\u0165 t\u00fato aktivitu 5 \u2013 10 min\u00fat. Mali by ste sa \u013eahko zad\u00fdcha\u0165. Nechcete predsa zo seba hne\u010f v prvej f\u00e1ze tr\u00e9ningu vyda\u0165 maximum.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg\" alt=\"Ako na tr\u00e9ning so slam ball?\" class=\"wp-image-270586\" title=\"Ako na tr\u00e9ning so slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\"><strong>2.<\/strong> Venujte sa dynamick\u00e9mu stre\u010dingu<\/h3>\n\n\n\n<p>Na zahriatie hne\u010f navia\u017ete dynamick\u00fdm stre\u010dingom. Kr\u00fa\u017eiv\u00fdmi pohybmi precvi\u010dte k\u013aby od hlavy a\u017e k p\u00e4t\u00e1m. Pokojne tak, ako ste sa u\u010dili po\u010das hod\u00edn 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\">[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 sa o t\u00e9me rozcvi\u010denia a na\u0165ahovania chcete dozvedie\u0165 detailnej\u0161ie inform\u00e1cie, ur\u010dite si 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\"><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>Vysk\u00fa\u0161ajte v\u0161etky cviky so slam ball pod\u013ea n\u00e1\u0161ho videa alebo si vyberte len tie, ktor\u00e9 sa v\u00e1m hod\u00ed zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/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\"><strong>4.<\/strong> Po intenz\u00edvnej\u0161om cvi\u010den\u00ed pridajte cool down<\/h3>\n\n\n\n<p>Po hlavnej \u010dasti m\u00e1te pravdepodobne 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, ak m\u00e1te za sebou cvi\u010denie s vy\u0161\u0161ou intenzitou, ako napr\u00edklad crossfitov\u00e9 WOD, HIIT alebo \u0165a\u017ek\u00fd tr\u00e9ning n\u00f4h.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><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> Podpori\u0165 regener\u00e1ciu m\u00f4\u017eete pokojne nesk\u00f4r po tr\u00e9ningu, tie\u017e 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\">[7]<\/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>&nbsp;<\/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\/IMG_4828-1124x749.jpg\" alt=\"Na\u0165ahovanie po tr\u00e9ningu, je to d\u00f4le\u017eit\u00e9?\" class=\"wp-image-270644\" width=\"843\" height=\"562\" title=\"Na\u0165ahovanie po tr\u00e9ningu, je to d\u00f4le\u017eit\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-2048x1365.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=\"Pripravte_sa_na_ucinne_cviky_so_slam_ball\"><\/span>Pripravte sa na \u00fa\u010dinn\u00e9 cviky so slam ball<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak je pre v\u00e1s t\u00e1to pom\u00f4cka nov\u00e1, za\u010dnite s men\u0161ou hmotnos\u0165ou a \u010dasom sa m\u00f4\u017eete posun\u00fa\u0165 k \u0165a\u017e\u0161\u00edm variantom. M\u00f4\u017eete sa<strong> in\u0161pirova\u0165 na\u0161\u00edm videom s \u00fa\u010dinn\u00fdmi cvikmi na cel\u00e9 telo, ktor\u00e9 n\u00e1jdete ni\u017e\u0161ie v \u010dl\u00e1nku. <\/strong>Ak nem\u00e1te slam ball, tr\u00e9ning zvl\u00e1dnete aj s m\u00e4kk\u00fdm medicinbalom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co budete potrebova\u0165 na tr\u00e9ning a na \u010do si d\u00e1va\u0165 pozor?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>okrem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slam ball<\/a> alebo m\u00e4kk\u00e9ho medicinbalu sa v\u00e1m bude hodi\u0165 klasick\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eka na cvi\u010denie<\/a> a pri odhadzovan\u00ed bal\u00f3nu na zem najviac ocen\u00edte 2 kusy puzzlov\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-puzzle-mat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eiek<\/a>, ktor\u00e9 stlmia dopad lopty,<\/li><li>pri v\u0161etk\u00fdch cvikoch sa sna\u017ete ma\u0165 prirodzen\u00e9 dr\u017eanie chrbta a rovnako aktivujte stred tela pre lep\u0161iu techniku a vy\u0161\u0161iu \u00fa\u010dinnos\u0165 cviku,<\/li><li>najprv vysk\u00fa\u0161ajte cviky v pomalom tempe, ke\u010f si budete ist\u00ed technikou, m\u00f4\u017eete zr\u00fdchli\u0165.<\/li><\/ul>\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\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg\" alt=\"Najlep\u0161ie cviky so slam ball\" class=\"wp-image-270601\" width=\"843\" height=\"684\" title=\"Najlep\u0161ie cviky so slam ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-400x325.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1536x1247.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-2048x1662.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Buchnutie so slam ball v k\u013eaku<\/strong><\/h3>\n\n\n\n<p>K\u013eaknite si a pred seba polo\u017ete tlmiacu podlo\u017eku. Slam ball uchopte do obidvoch r\u00fak, narovnajte sa a zdvihnite ho nad hlavu. Loptu potom dynamicky tresnite o podlo\u017eku, ktor\u00fa m\u00e1te pred sebou. Vyu\u017eite na to silu ramien, r\u00fak, stredu tela a aj panvy. Po odhoden\u00ed loptu ihne\u010f chy\u0165te a pohyb zopakujte.&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. <strong>Plyometrick\u00e9 k\u013euky<\/strong><\/h3>\n\n\n\n<p>Polo\u017ete slam ball na zem a prejdite do poz\u00edcie planku s t\u00fdm, \u017ee horn\u00fdmi kon\u010datinami chy\u0165te loptu po stran\u00e1ch a oprite sa o \u0148u. Vo v\u00fdchodiskovej polohe majte vystret\u00e9 ruky aj nohy. Aktivujte stred tela, urobte k\u013euk a udr\u017eiavajte rovn\u00fd chrb\u00e1t (nepreh\u00fdbajte sa v bedrovej \u010dasti chrbtice). Pohyb nahor vykonajte dynamicky a slam ball dr\u017ete pevne po cel\u00fd \u010das vykon\u00e1vania cviku. Sna\u017ete sa odrazi\u0165 od zeme pomocou exploz\u00edvnej sily tak, aby lopta na sekundu stratila kontakt s podlo\u017ekou. Potom ihne\u010f nadvia\u017ete \u010fal\u0161\u00edm k\u013eukom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161\u00ed variant: <\/strong>Cvik si m\u00f4\u017eete u\u013eah\u010di\u0165 t\u00fdm, \u017ee budete podopiera\u0165 kolen\u00e1 o zem alebo vynech\u00e1te plyometrick\u00fa f\u00e1zu s odrazom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-841106500-749x1124.jpg\" alt=\"Ako robi\u0165 k\u013euky so slam ball?\" class=\"wp-image-270617\" title=\"Ako robi\u0165 k\u013euky so slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500.jpg 836w\" 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. <strong>Angli\u010d\u00e1ky&nbsp;&nbsp;<\/strong><\/h3>\n\n\n\n<p>Op\u00e4\u0165 zaujmite poz\u00edciu planku na vystret\u00fdch horn\u00fdch kon\u010datin\u00e1ch, rukami sa opierajte o loptu rovnako ako pri predch\u00e1dzaj\u00facom cviku. Loptu pevne uchopte, narovnajte sa vo vysokom drepe a dynamicky ju zdvihnite nad hlavu. Pohyb nahor je rovnak\u00fd, ako keby ste robili angli\u010d\u00e1ky. Len so sebou zdvihnete aj loptu, ktor\u00fa s\u00fa\u010dasne pri pohybe nadol akt\u00edvne buchnete o tlmiacu podlo\u017eku. Potom chy\u0165te slam ball, prejdite do planku a cvik zopakujte. Pri pohybe nahor sa sna\u017ete vyu\u017e\u00edva\u0165 silu stredu tela.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161\u00ed variant: <\/strong>M\u00f4\u017eete vynecha\u0165 dv\u00edhanie slam ball \u2013 nechajte ho le\u017ea\u0165 na zemi a len sa o\u0148 oprite v dolnej poz\u00edcii.<\/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. <strong>K\u013euky s kot\u00fa\u013ean\u00edm slam ball<\/strong><\/h3>\n\n\n\n<p>V\u00fdchodiskov\u00e1 poz\u00edcia zase za\u010d\u00edna v planku na vystret\u00fdch horn\u00fdch kon\u010datin\u00e1ch. Jednu ruku oprite o slam ball a urobte k\u013euk. Potom loptu odkot\u00fa\u013eajte na druh\u00fa stranu, druh\u00fa ruku oprite o jeho horn\u00fa \u010das\u0165 a k\u013euk zopakujte. Pri pohybe nadol sa sna\u017ete hrudn\u00edkom \u010do najviac pribl\u00ed\u017ei\u0165 k podlo\u017eke, \u010d\u00edm aktivujete viac svalov. Takto pokra\u010dujte cel\u00fdch 30 sek\u00fand.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161\u00ed variant:<\/strong> K\u013euky m\u00f4\u017eete robi\u0165 s oporou kolien.<\/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. <strong>V\u00fdpady vzad s rot\u00e1ciou<\/strong><\/h3>\n\n\n\n<p>Postavte sa do stoja rozkro\u010dn\u00e9ho s chodidlami v \u0161\u00edrke va\u0161ich bokov. Po cel\u00fd \u010das vykon\u00e1vania cviku dr\u017ete slam ball pokr\u010den\u00fdmi rukami pred telom. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Urobte v\u00fdpad vzad pravou nohou a z\u00e1rove\u0148 vykonajte rot\u00e1ciu trupu na \u013eav\u00fa stranu. Kolenom nohy v zadnej polohe sa m\u00f4\u017eete \u013eahko dotkn\u00fa\u0165 zeme. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a urobte v\u00fdpad druhou nohou. Pri rot\u00e1cii sa ot\u00e1\u010da v\u017edy cel\u00e1 horn\u00e1 polovica tela vr\u00e1tane hlavy a pokr\u010den\u00fdch r\u00fak, ktor\u00e9 dr\u017eia loptu.&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\">6. <strong>Rusk\u00fd twist<\/strong><\/h3>\n\n\n\n<p>Sadnite si na zem, loptu uchopte po stran\u00e1ch obidvomi pokr\u010den\u00fdmi rukami. Nohy z\u013eahka pokr\u010dte a nadvihnite. Pre v\u00e4\u010d\u0161iu stabilitu m\u00f4\u017eete chodidlo jednej nohy polo\u017ei\u0165 na priehlavok druhej nohy. V tejto polohe by mali va\u0161e nohy zosta\u0165 po cel\u00fd \u010das vykon\u00e1vania cviku. \u010c\u00edm bli\u017e\u0161ie k zemi budete ma\u0165 chodidl\u00e1, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed. Pohyb za\u010d\u00edna rot\u00e1ciou hornej polovice tela na jednu stranu. Lopta by sa mala pri tom dotkn\u00fa\u0165 podlo\u017eky. To ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161\u00ed variant: <\/strong>Nohy z\u013eahka pokr\u010dte, ale chodidl\u00e1 nechajte po cel\u00fd \u010das vykon\u00e1vania cviku na zemi.<\/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-833238300-1-1124x750.jpg\" alt=\"Rusk\u00fd twist so slam ball\" class=\"wp-image-270749\" width=\"843\" height=\"563\" title=\"Rusk\u00fd twist so slam ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Sed-\u013eahy so zdvihnut\u00fdmi a pokr\u010den\u00fdmi nohami<\/strong><\/h3>\n\n\n\n<p>\u013dahnite si na chrb\u00e1t a zdvihnite nohy. Pokr\u010dte ich tak, aby predn\u00e1 strana stehien zvierala s va\u0161\u00edm trupom pribli\u017ene uhol 90\u00b0. Rovnak\u00fd uhol plat\u00ed pre zadn\u00fa stranu stehien a l\u00fdtka. Vystrite ruky nad hlavu a uchopte slam ball. Ten potom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov preneste na predkolenia. V\u017edy urobte jeden sed-\u013eah so slam ball a druh\u00fd napr\u00e1zdno len s vlastnou v\u00e1hou. Sna\u017ete sa ma\u0165 po cel\u00fd \u010das doln\u00fa \u010das\u0165 chrbta pritla\u010den\u00fa k podlo\u017eke.&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\">8. <strong>\u0160ikm\u00e1 rot\u00e1cia v stoji<\/strong><\/h3>\n\n\n\n<p>Postavte sa do stoja rozkro\u010dn\u00e9ho s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. Slam ball uchopte obidvomi vystret\u00fdmi rukami, ktor\u00e9 n\u00e1sledne vzpa\u017ete \u013eahko do strany a dynamicky urobte \u0161ikm\u00fd predklon. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165, \u017ee je to pohyb pripom\u00ednaj\u00faci r\u00fabanie dreva. Lopta smeruje k predkoleniu a m\u00f4\u017ee sa ho z\u013eahka dotkn\u00fa\u0165. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte. Najprv odcvi\u010dte 30 sek\u00fand na jednu stranu, potom nasleduje 15-sekundov\u00e1 pauza a po nej vykonajte cvik na druh\u00fa stranu.&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. <strong>Drepy s v\u00fdskokom<\/strong><\/h3>\n\n\n\n<p>Postavte sa do stoja rozkro\u010dn\u00e9ho s chodidlami v \u0161\u00edrke va\u0161ich ramien. Slam ball oblapte obidvomi rukami a pritla\u010dte k hrudn\u00edku. Urobte drep, ktor\u00fd v\u0161ak nemus\u00ed by\u0165 extra hlbok\u00fd. Hlavne sa sna\u017ete ma\u0165 prirodzen\u00e9 dr\u017eanie chrbta po cel\u00fd \u010das vykonania cviku. Kolen\u00e1 a \u0161pi\u010dky n\u00f4h s\u00fa v jednej rovine a smeruj\u00fa vpred alebo mierne do str\u00e1n. Pri v\u00fdskoku vyu\u017eite exploz\u00edvnu silu doln\u00fdch kon\u010dat\u00edn. V hornej poz\u00edcii odlepte chodidl\u00e1 od zeme, potom dopadnite sp\u00e4\u0165 do drepu a pohyb zopakujte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161\u00ed variant: <\/strong>Vysk\u00fa\u0161ajte drepy bez v\u00fdskoku.<\/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_29-1124x843.jpg\" alt=\"Ako na drepy so slam ball?\" class=\"wp-image-270668\" width=\"843\" height=\"632\" title=\"Ako na drepy so slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. <strong>Prehadzovanie slam ball do str\u00e1n<\/strong><\/h3>\n\n\n\n<p>Nachystajte si dve tlmiace podlo\u017eky a polo\u017ete ich na zem ved\u013ea vonkaj\u0161ej strany va\u0161ich chodidiel. Postavte sa do stoja rozkro\u010dn\u00e9ho s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. Slam ball uchopte obidvomi vystret\u00fdmi rukami, ktor\u00e9 n\u00e1sledne vzpa\u017ete a dynamicky buchnite loptu do tlmiacej podlo\u017eky na jednej strane. Potom ju op\u00e4\u0165 uchopte, urobte s \u0148ou ve\u013ek\u00fd obl\u00fak nad hlavou a buchnite do druhej podlo\u017eky. Pri pohybe nadol pokr\u010dte nohy, z\u00e1rove\u0148 me\u0148te polohu va\u0161ich chodidiel a vyt\u00e1\u010dajte ich do strany, na ktor\u00fa vykon\u00e1vate cvik.<\/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>11. Plank s oporou predlaktia na slam ball<\/strong><\/h3>\n\n\n\n<p>Slam ball polo\u017ete na zem a oprite sa o\u0148 predlaktiami. Vystrite nohy a aktivujte stred tela. Potom pomocou pohybu predlakt\u00ed za\u010dnite s loptou rolova\u0165 do str\u00e1n. S loptou na zemi sk\u00faste robi\u0165 kruhy na jednu a n\u00e1sledne na druh\u00fa stranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161\u00ed variant: <\/strong>Vydr\u017ete \u010do najdlh\u0161ie v statickej poz\u00edcii planku na slam ball bez rolovania.<\/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=\"Trening_na_cele_telo_so_slam_ball\"><\/span>Tr\u00e9ning na cel\u00e9 telo so slam ball<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=\"TOP cviky pre siln\u00e9 telo so Slam Ballom I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/omN1oldipnA?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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slam ball je netradi\u010dn\u00e1 cvi\u010debn\u00e1 pom\u00f4cka, v\u010faka ktorej <strong>spestr\u00edte svoj tr\u00e9ning a zlep\u0161\u00edte viacero \u0161portov\u00fdch schopnost\u00ed a zru\u010dnost\u00ed<\/strong>. S loptou precvi\u010d\u00edte a posiln\u00edte svaly cel\u00e9ho tela a navy\u0161e podpor\u00edte chudnutie. M\u00f4\u017ee by\u0165 s\u00fa\u010das\u0165ou HIIT alebo silov\u00e9ho tr\u00e9ningu. Pri jeho pl\u00e1novan\u00ed sa m\u00f4\u017eete in\u0161pirova\u0165 na\u0161\u00edm videom s komplexn\u00fdmi cvikmi na cel\u00e9 telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te u\u017e nejak\u00fa sk\u00fasenos\u0165 so slam ball alebo ste sa zatia\u013e nestretli s touto fitness pom\u00f4ckou? Pode\u013ete sa s nami o svoje sk\u00fasenosti v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, aby sa tie\u017e dozvedeli o mo\u017enostiach vyu\u017eitia slam ball po\u010das tr\u00e9ningu.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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 r\u00fdchly a efekt\u00edvny tr\u00e9ning na cel\u00e9 telo so slam ball. Podpor\u00edte rozvoj exploz\u00edvnej sily, koordin\u00e1cie aj chudnutia. <\/p>\n","protected":false},"author":129,"featured_media":270721,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6168,6057,6062],"filter_section":[],"filter_attribute":[13021,13022],"class_list":{"0":"post-272965","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-pomocky-na-cvicenie","10":"tag-rast-svalovej-hmoty","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-domaci-trening-a-hiit","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e9ning so slam ball zlep\u0161\u00ed silu aj kondi\u010dku. 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