{"id":282823,"date":"2019-08-05T20:29:00","date_gmt":"2019-08-05T18:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282823"},"modified":"2025-05-19T15:56:10","modified_gmt":"2025-05-19T13:56:10","slug":"12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu\/","title":{"rendered":"12 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u0432\u0435\u0434\u0443\u0442 \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0432 \u0444\u043e\u0440\u043c\u0443"},"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.ua\/blog\/12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu\/#Jake_jsou_vyhody_cviku_s_vlastni_vahou\" title=\"Jak\u00e9 jsou v\u00fdhody cvik\u016f s vlastn\u00ed vahou?\">Jak\u00e9 jsou v\u00fdhody cvik\u016f s vlastn\u00ed vahou?<\/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.ua\/blog\/12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu\/#Jak_na_trenink_s_vlastni_vahou_Vyzkousejte_techto_12_cviku\" title=\"Jak na tr\u00e9nink s vlastn\u00ed vahou? Vyzkou\u0161ejte t\u011bchto 12 cvik\u016f\">Jak na tr\u00e9nink s vlastn\u00ed vahou? Vyzkou\u0161ejte t\u011bchto 12 cvik\u016f<\/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.ua\/blog\/12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu\/#3_vzorove_treninky_s_vlastni_vahou\" title=\"3 vzorov\u00e9 tr\u00e9ninky s vlastn\u00ed vahou\">3 vzorov\u00e9 tr\u00e9ninky s vlastn\u00ed vahou<\/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.ua\/blog\/12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu\/#Trenink_s_vlastni_vahou_na_perfektne_tvarovane_nohy\" title=\"Tr\u00e9nink s vlastn\u00ed vahou na perfektn\u011b tvarovan\u00e9 nohy\">Tr\u00e9nink s vlastn\u00ed vahou na perfektn\u011b tvarovan\u00e9 nohy<\/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.ua\/blog\/12-uprazhnenij-s-sobstvennym-vesom-kotorye-privedut-vashe-telo-v-formu\/#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>A\u0165 u\u017e hled\u00e1te cviky, kter\u00fdmi si zpest\u0159\u00edte tr\u00e9ninkovou rutinu v posilovn\u011b, nebo pot\u0159ebujete novou inspiraci na dom\u00e1c\u00ed tr\u00e9nink, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky s vlastn\u00ed vahou, v\u010detn\u011b jejich spr\u00e1vn\u00e9 techniky, r\u016fzn\u00fdch variac\u00ed a tip\u016f na zt\u00ed\u017een\u00ed cviku pro zdatn\u011bj\u0161\u00ed sportovce. P\u0159esv\u011bd\u010dte se, \u017ee<strong> i bez pom\u016fcek si dok\u00e1\u017eete skv\u011ble zacvi\u010dit a z\u00e1rove\u0148 se udr\u017eet v kondici <\/strong>nebo podpo\u0159it hubnut\u00ed \u010di r\u016fst sval\u016f. Zkuste svou tr\u00e9ninkovou rutinu o\u017eivit t\u0159eba pomoc\u00ed cvi\u010den\u00ed na cel\u00e9 t\u011blo s vlastn\u00ed vahou \u010di po\u0159\u00e1dn\u00fdm HIITem. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_vyhody_cviku_s_vlastni_vahou\"><\/span>Jak\u00e9 jsou v\u00fdhody cvik\u016f s vlastn\u00ed vahou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V prvn\u00ed \u0159ad\u011b na n\u011b nepot\u0159ebujete \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed n\u00e1\u010din\u00ed. V\u011bt\u0161inou si vysta\u010d\u00edte se <a href=\"https:\/\/gymbeam.cz\/yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017ekou<\/a>. T\u00edm ale v\u00fdhody tr\u00e9ninku s vlastn\u00ed vahou nekon\u010d\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong>M\u016f\u017eete cvi\u010dit kdekoliv.<\/strong> I ve va\u0161em ob\u00fdv\u00e1ku, v hotelov\u00e9m pokoji, na zahrad\u011b, <a href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v parku<\/a> nebo na workoutov\u00e9m h\u0159i\u0161ti. <\/li><li>Jsou skv\u011bl\u00e9 i na<strong> zpest\u0159en\u00ed tr\u00e9ninku<\/strong> v posilovn\u011b. <\/li><li>Cviky <strong>p\u0159izp\u016fsob\u00edte sv\u00e9 sou\u010dasn\u00e9 kondici a zdatnosti. <\/strong><\/li><li>Va\u0161e t\u011blo si bude zvykat na nov\u00fd typ z\u00e1t\u011b\u017ee, na co\u017e m\u016f\u017ee reagovat<strong> r\u016fstem sval\u016f a s\u00edly. <\/strong><\/li><li>M\u016f\u017eete si z nich sestavit <strong>kruhov\u00fd, intervalov\u00fd \u010di klasick\u00fd tr\u00e9nink<\/strong> s pevn\u011b stanoven\u00fdm po\u010dtem s\u00e9ri\u00ed a opakov\u00e1n\u00ed. <\/li><li><strong>Pos\u00edl\u00edte core,<\/strong> kter\u00fd je d\u016fle\u017eit\u00fd pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/li><li>Pokud budete tr\u00e9novat ve vy\u0161\u0161\u00ed intenzit\u011b, <strong>zlep\u0161\u00edte kondici. <\/strong><\/li><li>D\u00edky zvl\u00e1dnut\u00ed spr\u00e1vn\u00e9 technikyrozv\u00edj\u00edte<strong> koordinaci a flexibilitu. <\/strong><\/li><li>Za\u0159azen\u00edm plyometrick\u00fdch cvik\u016f podpo\u0159\u00edte tak\u00e9 rozvoj <strong>v\u00fdbu\u0161nosti.<\/strong><\/li><li>Sp\u00e1l\u00edte d\u00edky nim spoustu kalori\u00ed, a podpo\u0159\u00edte tak <strong>hubnut\u00ed.<\/strong><\/li><li><strong>Tr\u00e9nink zvl\u00e1dnete do 30 minut,<\/strong> co\u017e ocen\u00ed t\u0159eba zanepr\u00e1zdn\u011bn\u00ed mana\u017ee\u0159i, maminky na mate\u0159sk\u00e9 a dal\u0161\u00ed lid\u00e9 bojuj\u00edc\u00ed s \u010dasem.<span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Za\u010d\u00edn\u00e1te cvi\u010dit a j\u00edst zdrav\u011b? Pak v\u00e1s nejsp\u00ed\u0161 p\u0159\u00edjemn\u011b p\u0159ekvap\u00ed, jak\u00e9 benefity v\u00e1m zdrav\u00fd \u017eivotn\u00ed styl p\u0159in\u00e1\u0161\u00ed. Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_trenink_s_vlastni_vahou_Vyzkousejte_techto_12_cviku\"><\/span>Jak na tr\u00e9nink s vlastn\u00ed vahou? Vyzkou\u0161ejte t\u011bchto 12 cvik\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>T\u011bchto 12 cvik\u016f m\u016f\u017eete za\u0159adit do HIITu \u010di kruh\u00e1\u010de. Samoz\u0159ejm\u011b si m\u016f\u017eete vybrat jen ty, kter\u00e9 se v\u00e1m hod\u00ed do tr\u00e9ninkov\u00e9ho pl\u00e1nu. Inspirovat se m\u016f\u017eete tak\u00e9 vzorov\u00fdmi tr\u00e9ninky, kter\u00e9 najdete n\u00ed\u017ee. <strong>P\u0159i prov\u00e1d\u011bn\u00ed ka\u017ed\u00e9ho cviku myslete na aktivaci st\u0159edu t\u011bla a dbejte na spr\u00e1vnou techniku.<\/strong> Po zvl\u00e1dnut\u00ed z\u00e1kladn\u00ed varianty m\u016f\u017eete vyzkou\u0161et dal\u0161\u00ed modifikace cviku nebo p\u0159idat z\u00e1t\u011b\u017e. T\u00edmto zp\u016fsobem si toti\u017e m\u016f\u017eete ud\u011blat ka\u017ed\u00fd cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Kliky <\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li><li><strong>Proveden\u00ed: <\/strong>Po n\u00e1dechu prove\u010fte klik a ve spodn\u00ed poloze se sna\u017ete hrudn\u00edkem lehce dotknout zem\u011b. Pot\u00e9 s v\u00fddechem zatla\u010dte celou plochou ruk do podlo\u017eky, vra\u0165te se do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (p\u0159edev\u0161\u00edm v bedern\u00ed oblasti), nestabiln\u00ed lopatky, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla.<\/li><li><strong>Variace cviku: <\/strong>Kliky na kolenou, s um\u00edst\u011bn\u00edm rukou nebo nohou do vy\u0161\u0161\u00ed polohy (lavice, gau\u010d, ni\u017e\u0161\u00ed hrazda), kliky s tlesknut\u00edm, kliky ve stojce. <\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Kliky na <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ballu<\/a>, <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010di<\/a>, <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017ece<\/a>, se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010dem<\/a> polo\u017een\u00fdm na z\u00e1dech, na <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>, s <a href=\"https:\/\/gymbeam.cz\/adapter-na-kliky-push-up-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adapt\u00e9ry<\/a> nebo s dlouhou<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\"> posilovac\u00ed gumou<\/a> vedenou kolem t\u011bla a uchycenou pod dlan\u011bmi.<\/li><\/ul>\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\/10\/01-pushup.gif\" alt=\"Jak cvi&#x10D;it kliky?\" class=\"wp-image-303704\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it kliky?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li><li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet po dobu n\u011bkolika sekund (\u010das si stopn\u011bte na sportovn\u00edch hodink\u00e1ch nebo telefonu). <\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li><li><strong>Variace cviku:<\/strong> Plank s oporou o kolena, zved\u00e1n\u00ed jedn\u00e9 ruky \u010di nohy z podlo\u017eky nebo opa\u010dn\u00e9 ruky a nohy sou\u010dasn\u011b. <\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Plank na fit m\u00ed\u010di, balan\u010dn\u00ed podlo\u017ece, o slam ball, na z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu. <\/li><\/ul>\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak se m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed planku projevit na va\u0161\u00ed postav\u011b, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Co se s v&#xE1;mi stane, kdy&#x17E; budete d&#x11B;lat plank ka&#x17E;d&#xFD; den. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den.<\/strong><\/a><\/p>\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\/10\/02-plank.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it plank?\" class=\"wp-image-303721\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it plank?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">3. Glute bridge <\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm a chodidla nechte na zemi.<\/li><li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.<\/li><li><strong>Variace cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v horn\u00ed poloze (20\u201330 sekund), glute bridge na jedn\u00e9 noze (jedna noha je nata\u017een\u00e1 a sm\u011b\u0159uje ke stropu).<\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Glute bridge s nohama na balan\u010dn\u00ed podlo\u017ece, s \u0161irokou <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a> um\u00edst\u011bnou nad koleny \u010di s <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a> um\u00edst\u011bn\u00fdm na p\u00e1nvi. <\/li><\/ul>\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\/10\/03-glute-bridge.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it glute bridge?\" class=\"wp-image-303735\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it glute bridge?\"\/><\/figure><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"49012,51190,49009,36352,36346,51217,51178,36310,47623,51223,36364,29120,46033\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4. Pavou\u010d\u00ed v\u00fdpady (Spider lunges)<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechemud\u011blejte pravou nohou v\u00fdpad nejl\u00e9pe a\u017e k prav\u00e9 dlani (podle va\u0161\u00ed mobility a flexibility). Pot\u00e9 se nadechn\u011bte a vra\u0165te nohu zp\u011bt do v\u00fdchoz\u00ed polohy. N\u00e1sledn\u011b prove\u010fte v\u00fdpad levou nohou k lev\u00e9 dlani. <\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><li><strong>Variace cviku: <\/strong>Po proveden\u00ed v\u00fdpadu zvedn\u011bte ruku, ke kter\u00e9 byl v\u00fdpad proveden, a pod\u00edvejte se ke stropu.<\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Um\u00edst\u011bn\u00ed posilovac\u00ed gumy nad kotn\u00edky, pou\u017eit\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na kotn\u00edky.<\/a><\/li><\/ul>\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\/10\/04-spider-lunge.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it pavou&#x10D;&#xED; v&#xFD;pady?\" class=\"wp-image-303749\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it pavou&#x10D;&#xED; v&#xFD;pady?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. Dotek ramene v planku<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte pravou ruku a dotkn\u011bte se lev\u00e9ho ramena. Z\u00e1rove\u0148 se soust\u0159e\u010fte na udr\u017een\u00ed stabiln\u00ed polohy. Pot\u00e9 ruku polo\u017ete zp\u011bt na podlo\u017eku a stejn\u00fd pohyb prove\u010fte na druhou stranu. <\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, vyt\u00e1\u010den\u00ed do stran.<\/li><li><strong>Variace cviku: <\/strong>Plank na kolenou.<\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Plank na fit m\u00ed\u010di, balan\u010dn\u00ed podlo\u017ece, p\u0159ipevn\u011bn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed.<\/a><\/li><\/ul>\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\/2016\/10\/05-plank-tap.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it dotek ramene v planku?\" class=\"wp-image-303773\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it dotek ramene v planku?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">6. D\u0159ep<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla. <\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. P\u0159i tom dejte pozor na chybn\u00e9 kulacen\u00ed zad v bedern\u00ed a hrudn\u00ed oblasti p\u00e1te\u0159e. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu. <\/li><li><strong>Variace cviku: <\/strong>D\u0159ep na jedn\u00e9 noze, pumpov\u00e1n\u00ed ve d\u0159epu (kmity nahoru a dol\u016f v rozsahu n\u011bkolika centimetr\u016f ve spodn\u00ed poloze). <\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>D\u0159ep s posilovac\u00ed gumou nad koleny, s fit m\u00ed\u010dem nad hlavou, na balan\u010dn\u00ed podlo\u017ece, s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>, kettlebellem, <a href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" class=\"ek-link\">medicinba<\/a><a aria-label=\"l (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lem<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem.<\/a><\/li><\/ul>\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\/2016\/10\/06-squat.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it d&#x159;ep s vlastn&#xED; vahou?\" class=\"wp-image-303787\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it d&#x159;ep s vlastn&#xED; vahou?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">7. Bo\u010dn\u00ed v\u00fdpady<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, ud\u011blejte jednou nohou v\u00fdpad do boku a p\u0159eneste na ni v\u00e1hu. S v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte v\u00fdpad na druhou stranu. Kolena a \u0161pi\u010dky chodidel sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, vt\u00e1\u010den\u00ed kolen dovnit\u0159. <\/li><li><strong>Variace cviku: <\/strong>Bo\u010dn\u00ed v\u00fdpady s v\u00fdskokem.<\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady s posilovac\u00ed gumou nad koleny nebo kotn\u00edky, na balan\u010dn\u00ed podlo\u017ece, s kettlebellem, medicinbalem nebo powerbagem.<\/li><\/ul>\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\/2016\/10\/07-side-lunge.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it bo&#x10D;n&#xED; v&#xFD;pady?\" class=\"wp-image-303801\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it bo&#x10D;n&#xED; v&#xFD;pady?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">8. D\u0159ep s v\u00fdskokem<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je rozlo\u017een\u00e1 rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. P\u0159i tom dejte pozor na chybn\u00e9 kulacen\u00ed zad v bedern\u00ed a hrudn\u00ed oblasti p\u00e1te\u0159e. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen ud\u011blejte v\u00fdskok. V horn\u00ed poloze se nadechn\u011bte, pot\u00e9 se vra\u0165te zp\u011bt do d\u0159epu a v\u00fdskok zopakujte. <\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu. <\/li><li><strong>Variace cviku: <\/strong>V horn\u00ed f\u00e1zi p\u0159id\u00e1n\u00ed dal\u0161\u00edho v\u00fdskoku s p\u0159ita\u017een\u00edm kolen k hrudn\u00edku (Tuck jump).<\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami <\/strong>D\u0159ep s v\u00fdskokem na <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bednu<\/a> nebo na balan\u010dn\u00ed podlo\u017eku, s powerbagem.<\/li><\/ul>\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\/2016\/10\/08-squat-jump.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it d&#x159;ep s v&#xFD;skokem?\" class=\"wp-image-303815\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it d&#x159;ep s v&#xFD;skokem?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">9. V\u00fdpady s v\u00fdskokem<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li><li><strong>Proveden\u00ed: <\/strong>\u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed vysko\u010dte a ve v\u00fdskoku vym\u011b\u0148te nohy. Po dopadu se nadechn\u011bte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. V udr\u017een\u00ed stability si pom\u00e1hejte rukama. <\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu. <\/li><li><strong>Variace cviku: <\/strong>V\u00fdpady vp\u0159ed bez v\u00fdskoku.<\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady s v\u00fdskokem na balan\u010dn\u00ed podlo\u017eku, s powerbagem, osou a se z\u00e1t\u011b\u017eovou vestou.<\/li><\/ul>\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\/2016\/10\/09-jumping-lunge.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it v&#xFD;pady s v&#xFD;skokem?\" class=\"wp-image-303829\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it v&#xFD;pady s v&#xFD;skokem?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">10. Mrtv\u00fd tah na jedn\u00e9 noze<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li><li><strong>Proveden\u00ed:<\/strong> \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. P\u0159eneste v\u00e1hu na stojnou nohu, kter\u00e1 je m\u00edrn\u011b pokr\u010den\u00e1 v koleni. S n\u00e1dechem se p\u0159edklo\u0148te a sou\u010dasn\u011b zano\u017ete druhou nohu, kter\u00e1 z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed vra\u0165te do v\u00fdchoz\u00ed polohy. V udr\u017een\u00ed stability v\u00e1m pom\u016f\u017ee vzpa\u017een\u00ed horn\u00edch kon\u010detin. Nejprve prove\u010fte n\u011bkolik opakov\u00e1n\u00ed na jednu a pak na druhou nohu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><li><strong>Variace cviku: <\/strong>Opora o \u017eidli pro lep\u0161\u00ed stabilitu. <\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Mrtv\u00fd tah na jedn\u00e9 noze s kettlebellem v ruce, fit m\u00ed\u010dem nad hlavou, na balan\u010dn\u00ed podlo\u017ece nebo na z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu.<\/li><\/ul>\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\/2016\/10\/10-single-leg-deadlift.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it mrtv&#xFD; tah na jedn&#xE9; noze??\" class=\"wp-image-303843\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it mrtv&#xFD; tah na jedn&#xE9; noze??\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpady vzad<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li><li><strong>Proveden\u00ed:<\/strong> \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. S n\u00e1dechem ud\u011blejte jednou nohou v\u00fdpad vzad. V\u00e1ha z\u016fst\u00e1v\u00e1 na stojn\u00e9 noze. Kolenem zadn\u00ed nohy se lehce dotkn\u011bte podlo\u017eky a s v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 prove\u010fte v\u00fdpad na druhou stranu. V udr\u017een\u00ed stability si pom\u00e1hejte rukama. <\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><li><strong>Variace cviku: <\/strong>V\u00fdpady vzad s oporou o \u017eidli, v\u00fdpady vzad s v\u00fdskokem, v\u00fdpad vzad a n\u00e1sledn\u00e9 p\u0159ita\u017een\u00ed nohy k hrudn\u00edku. <\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami? <\/strong>V\u00fdpady vzad s osou, powerbagem, kettlebellem, fit m\u00ed\u010dem nad hlavou nebo na z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu.<\/li><\/ul>\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\/2016\/10\/11-reverse-lunge.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it v&#xFD;pady vzad?\" class=\"wp-image-303857\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it v&#xFD;pady vzad?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\"> 12. Walkout <\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li><li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem se p\u0159edklo\u0148te a rukama p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Aktivujte st\u0159ed t\u011bla a s v\u00fddechem se pak rukama odtla\u010dte od podlo\u017eky a plynule p\u0159ejd\u011bte zp\u011bt do stoje. Narovnejte se a ud\u011blejte dal\u0161\u00ed opakov\u00e1n\u00ed. <\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi. <\/li><li><strong>Variace cviku:<\/strong> P\u0159id\u00e1n\u00ed dotek\u016f ramene nebo zved\u00e1n\u00ed kon\u010detin v pozici planku, p\u0159id\u00e1n\u00ed kliku ve spodn\u00ed pozici. <\/li><li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>P\u0159id\u00e1n\u00ed z\u00e1t\u011b\u017eov\u00e9 vesty. <\/li><\/ul>\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\/2016\/10\/12-walkout.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it walkout?\" class=\"wp-image-303871\" width=\"853\" height=\"480\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it walkout?\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_vzorove_treninky_s_vlastni_vahou\"><\/span>3 vzorov\u00e9 tr\u00e9ninky s vlastn\u00ed vahou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nelamte si hlavu s vym\u00fd\u0161len\u00edm tr\u00e9ninku, vyberte si jeden ze t\u0159\u00ed vzorov\u00fdch, nachystejte cvi\u010debn\u00ed podlo\u017eku a m\u016f\u017eete za\u010d\u00edt. Po tr\u00e9ninku pak nezapome\u0148te podpo\u0159it regeneraci <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00fdm<\/a> n\u00e1pojem. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo 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>). Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. HIIT pro lep\u0161\u00ed kondici s vlastn\u00ed vahou<\/h3>\n\n<ul class=\"wp-block-list\"><li>30 sekund cvi\u010dte, 30 sekund odpo\u010d\u00edvejte<\/li><li>za\u010dnete u cviku \u010d. 1, pot\u00e9 p\u0159ejdete na cvik \u010d. 2 atd.<\/li><li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li><li>mezi s\u00e9riemi si dejte del\u0161\u00ed pauzu \u2013 60 a\u017e 90 sekund<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Cviky do HIIT tr\u00e9ninku<\/strong>:<\/p>\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Walkout<\/li><li>D\u0159epy s v\u00fdskokem<\/li><li>Dotek ramene v planku<\/li><li>Pavou\u010d\u00ed v\u00fdpady<\/li><li>V\u00fdpady s v\u00fdskokem<\/li><\/ol>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed v\u00fdhody HIIT tr\u00e9nink\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Klasick\u00e9 kardio nebo HIIT tr\u00e9nink &#8211; Co spaluje tuk l\u00e9pe?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Tr\u00e9nink na cel\u00e9 t\u011blo s vlastn\u00ed vahou<\/h3>\n\n<p>Nejprve odcvi\u010dte jeden cvik se v\u0161emi s\u00e9riemi a pot\u00e9 p\u0159ejd\u011bte na dal\u0161\u00ed. Dle pot\u0159eby p\u0159idejte z\u00e1t\u011b\u017e nebo zvolte jinou variantu cviku. Mezi s\u00e9riemi za\u0159a\u010fte pauzu v d\u00e9lce 1\u20132 minuty.<\/p>\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Walkout <\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy s v\u00fdskokem<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady vzad <\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201312 na ka\u017edou nohu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kliky<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank <\/td><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 sekund ve v\u00fddr\u017ei<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pavou\u010d\u00ed v\u00fdpady<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 na ka\u017edou nohu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">3. Tr\u00e9nink na zadek a nohy s vlastn\u00ed vahou<\/h3>\n\n<p>Nejprve odcvi\u010dte jeden cvik se v\u0161emi s\u00e9riemi a pot\u00e9 p\u0159ejd\u011bte na dal\u0161\u00ed. Dle pot\u0159eby p\u0159idejte z\u00e1t\u011b\u017e nebo zvolte jinou variantu cviku. Mezi s\u00e9riemi za\u0159a\u010fte pauzu v d\u00e9lce 1\u20132 minuty.<\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Glute bridge<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah na jedn\u00e9 noze<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 na ka\u017edou nohu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady s v\u00fdskokem se st\u0159\u00edd\u00e1n\u00edm nohou<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dn\u00ed v\u00fdpady se st\u0159\u00edd\u00e1n\u00edm nohou<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Dal\u0161\u00ed praktick\u00e9 tipy na sestaven\u00ed \u00fa\u010dinn\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu bez pom\u016fcek najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_s_vlastni_vahou_na_perfektne_tvarovane_nohy\"><\/span>Tr\u00e9nink s vlastn\u00ed vahou na perfektn\u011b tvarovan\u00e9 nohy<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Z\u00edskejte dal\u0161\u00ed inspiraci na tr\u00e9nink nebo si rovnou zacvi\u010dte podle videa se cviky na doln\u00ed polovinu t\u011bla. <\/p>\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=\"Home workout l Cviky na perfektn\u011b vytvarovan\u00e9 nohy l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/5swdPNJ-grk?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<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<p>Za\u0159azen\u00ed cvik\u016f s vlastn\u00ed vahou dok\u00e1\u017ee nabourat tr\u00e9ninkov\u00fd stereotyp a stagnaci. Vyu\u017eijete p\u0159i n\u011bm toti\u017e svaly, kter\u00e9 tolik v posilovn\u011b nenam\u00e1h\u00e1te, a d\u00edky tomu podpo\u0159\u00edte<strong> zpevn\u011bn\u00ed postavy.<\/strong> Krom\u011b toho zapracujete na <strong>pos\u00edlen\u00ed st\u0159edu t\u011bla, koordinaci a flexibilit\u011b.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tyto cviky m\u016f\u017eete dle pot\u0159eby upravovat a tak\u00e9 si je zt\u00ed\u017eit pomoc\u00ed p\u0159idan\u00e9 z\u00e1t\u011b\u017ee. Za\u0159a\u010fte je do va\u0161\u00ed rutiny v posilovn\u011b nebo se nechte inspirovat vzorov\u00fdm HIITem, tr\u00e9ninkem na nohy \u010di cel\u00e9 t\u011blo.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dozv\u011bd\u011bli jste se nov\u00e9 tipy, kter\u00e9 vyu\u017eijete ve sv\u00e9m tr\u00e9ninku? Pokud ano, nezapome\u0148te \u010dl\u00e1nek sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed inspiraci na cvi\u010den\u00ed tak\u00e9 jist\u011b ocen\u00ed. <\/p>\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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u0434\u043e\u0445\u043d\u043e\u0432\u043b\u044f\u044e\u0449\u0438\u0445 \u0438\u0434\u0435\u0439 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0431\u0435\u0437 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u0433\u043e \u0438\u043d\u0432\u0435\u043d\u0442\u0430\u0440\u044f \u043d\u0438\u043a\u043e\u0433\u0434\u0430 \u043d\u0435 \u0431\u044b\u0432\u0430\u0435\u0442 \u043c\u043d\u043e\u0433\u043e. \u0412 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435 \u0432\u044b \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u043f\u043e\u0434\u0431\u043e\u0440\u043a\u0443 \u0438\u0437 12 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u0432\u043e\u044e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0444\u043e\u0440\u043c\u0443, \u0443\u0441\u043a\u043e\u0440\u0438\u0442\u044c \u043f\u043e\u0442\u0435\u0440\u044e \u0432\u0435\u0441\u0430 \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0442\u0435\u043b\u043e. \u041c\u044b \u0442\u0430\u043a\u0436\u0435 \u0432\u043a\u043b\u044e\u0447\u0438\u043b\u0438 \u0441\u044e\u0434\u0430 \u0442\u0440\u0438 \u043f\u0440\u0438\u043c\u0435\u0440\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u0432\u0435\u0441\u0442\u0438 \u0432 \u043b\u044e\u0431\u043e\u043c \u043c\u0435\u0441\u0442\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u0430\u043c \u043d\u0440\u0430\u0432\u0438\u0442\u0441\u044f.<\/p>\n","protected":false},"author":129,"featured_media":161544,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[112],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282823","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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