{"id":285478,"date":"2021-08-02T10:00:37","date_gmt":"2021-08-02T08:00:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285478"},"modified":"2022-02-07T13:18:12","modified_gmt":"2022-02-07T12:18:12","slug":"10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/","title":{"rendered":"10 \u00fa\u010dinn\u00fdch cvikov na brucho a zadok s fitloptou"},"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\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/#Preco_cvicit_s_fitloptou\" title=\"Pre\u010do cvi\u010di\u0165 s fitloptou?\">Pre\u010do cvi\u010di\u0165 s fitloptou?<\/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\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/#Ako_na_trening_s_fitloptou\" title=\"Ako na tr\u00e9ning s fitloptou?\">Ako na tr\u00e9ning s fitloptou?<\/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\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/#10_cvikov_s_fitloptou_pre_silny_stred_tela_pevne_nohy_a_gulaty_zadok\" title=\"10 cvikov s fitloptou pre siln\u00fd stred tela, pevn\u00e9 nohy a gu\u013eat\u00fd zadok\">10 cvikov s fitloptou pre siln\u00fd stred tela, pevn\u00e9 nohy a gu\u013eat\u00fd zadok<\/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\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/#Vzorovy_trening_na_brucho_a_zadok_s_fitloptou\" title=\"Vzorov\u00fd tr\u00e9ning na brucho a zadok s fitloptou\">Vzorov\u00fd tr\u00e9ning na brucho a zadok s fitloptou<\/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\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/#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>Ve\u013ek\u00e1 farebn\u00e1 lopta nie je skvel\u00e1 len na pr\u00edle\u017eitostn\u00e9 sedenie alebo ob\u010dasn\u00e9 na\u0165ahovanie chrbta. Ide o multifunk\u010dn\u00fa tr\u00e9ningov\u00fa pom\u00f4cku, s ktorou posiln\u00edte cel\u00e9 telo a zlep\u0161\u00edte si rovnov\u00e1hu. <strong>M\u00f4\u017eete si s \u0148ou zacvi\u010di\u0165 doma aj v posil\u0148ovni, a tak spestri\u0165 svoj tr\u00e9ning.<\/strong> Ak v\u00e1s u\u017e nebav\u00ed cvi\u010di\u0165 s vlastnou v\u00e1hou alebo \u010dinkami a potrebujete nov\u00fd impulz, fitlopta pre v\u00e1s m\u00f4\u017ee by\u0165 ide\u00e1lnou vo\u013ebou. Cvi\u010denie s \u0148ou je toti\u017e \u00fa\u010dinn\u00e9 a z\u00e1rove\u0148 z\u00e1bavn\u00e9. V \u010dl\u00e1nku n\u00e1jdete 10 efekt\u00edvnych cvikov s fitloptou, ktor\u00fdmi posiln\u00edte stred tela a tie\u017e svaly n\u00f4h a zadku.<\/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=\"Preco_cvicit_s_fitloptou\"><\/span>Pre\u010do cvi\u010di\u0165 s fitloptou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitlopta<\/a> je praktick\u00e1 tr\u00e9ningov\u00e1 pom\u00f4cka, ktor\u00fa si m\u00f4\u017eete zaobstara\u0165 na dom\u00e1ce cvi\u010denie. Jednoducho ju pomocou pumpi\u010dky naf\u00faknete a je pripraven\u00e1 na tr\u00e9ning. Ocenia ju tie\u017e \u013eudia, ktor\u00ed pri pr\u00e1ci sedia dlh\u00e9 hodiny a \u010dasto z toho m\u00e1vaj\u00fa \u0165a\u017ekosti s chrbtom.<strong> Pri seden\u00ed a hojdan\u00ed na fitlopte sa toti\u017e zap\u00e1jaj\u00fa svaly hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu<\/strong> (core), \u010do m\u00f4\u017ee v kone\u010dnom d\u00f4sledku vies\u0165 k lep\u0161iemu dr\u017eaniu tela. Na lopte v\u0161ak nie je vhodn\u00e9 sedie\u0165 cel\u00fd de\u0148, preto\u017ee by ste tak mohli aktivovan\u00e9 svaly chrbta a brucha naopak pre\u0165a\u017ei\u0165. Na za\u010diatok bohato sta\u010d\u00ed 30 min\u00fat. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u0161ak chcete z tejto \u0161ikovnej pom\u00f4cky vy\u0165a\u017ei\u0165 maximum, nesta\u010d\u00ed na nej len sedie\u0165. Mali by ste ju tie\u017e zapoji\u0165 do svojej tr\u00e9ningovej rutiny. T\u00e1to nestabiln\u00e1 pom\u00f4cka perfektne <strong>prever\u00ed rovnov\u00e1hu a koordina\u010dn\u00e9 schopnosti<\/strong>. V pr\u00edpade, \u017ee ide o va\u0161e slab\u00e9 str\u00e1nky, neve\u0161ajte hlavu. Pravideln\u00fdm cvi\u010den\u00edm s fitloptou sa jednoducho v t\u00fdchto oblastiach m\u00f4\u017eete zlep\u0161ova\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri cvi\u010den\u00ed s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitloptou<\/a> taktie\u017e <strong>zapoj\u00edte a posiln\u00edte svaly stredu tela<\/strong>, ktor\u00e9 sa niekedy naz\u00fdvaj\u00fa core alebo hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice. Ten je d\u00f4le\u017eit\u00fd nielen pre spr\u00e1vne dr\u017eanie tela pri ka\u017edodenn\u00fdch \u010dinnostiach, ale aj pri akomko\u013evek \u0161porte. Siln\u00fd stred tela n\u00e1sledne vyu\u017eijete napr\u00edklad pri dv\u00edhan\u00ed \u0165a\u017ek\u00fdch \u010diniek, behu a \u010fal\u0161\u00edch ob\u013e\u00faben\u00fdch \u0161portov\u00fdch aktivit\u00e1ch. Z\u00e1rove\u0148 posiln\u00edte prirodzen\u00fa ochranu tela pred zranen\u00edm. Pod\u013ea toho, ktor\u00e9 cviky si zvol\u00edte v r\u00e1mci tr\u00e9ningu, budete pracova\u0165 aj na \u010fal\u0161\u00edch telesn\u00fdch parti\u00e1ch. S fitloptou si preto m\u00f4\u017eete precvi\u010di\u0165 <strong>svaly r\u00fak, chrbta a doln\u00fdch kon\u010dat\u00edn<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/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 sp\u00f4soby, ako posilni\u0165 stred tela, vysk\u00fa\u0161ajte napr\u00edklad tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom pod\u013ea \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\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg\" alt=\"Pre\u010do cvi\u010di\u0165 s fitloptou?\" class=\"wp-image-283665\" width=\"843\" height=\"562\" title=\"Pre\u010do cvi\u010di\u0165 s fitloptou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3.jpeg 1600w\" 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_s_fitloptou\"><\/span>Ako na tr\u00e9ning s fitloptou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cvi\u010denie budete okrem fitlopty potrebova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> a dostatok miesta okolo seba. Vyberte si z ni\u017e\u0161ie uveden\u00fdch cvikov tie, ktor\u00e9 chcete zaradi\u0165 do tr\u00e9ningu, alebo vysk\u00fa\u0161ajte v\u0161etk\u00fdch 10.<\/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\">Zacvi\u010dte si napr\u00edklad HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sek\u00fand cvi\u010d\u00edte jeden cvik a potom 30 sek\u00fand odpo\u010d\u00edvate,<\/li><li>nasleduje \u010fal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161etk\u00fdch m\u00e1te hotov\u00fa jednu s\u00e9riu,<\/li><li>ak zarad\u00edte v\u0161etk\u00fdch 10 cvikov, 1 s\u00e9ria bude trva\u0165 10 min\u00fat,<\/li><li>medzi s\u00e9riami si dajte 1 a\u017e 2-min\u00fatov\u00fa prest\u00e1vku,&nbsp;<\/li><li>takto odcvi\u010dte 2 \u2013 3 s\u00e9rie.<\/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\">Alebo kruhov\u00fd tr\u00e9ning:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>postupne odcvi\u010d\u00edte 8 \u2013 20 opakovan\u00ed ka\u017ed\u00e9ho cviku,<\/li><li>v pr\u00edpade izometrick\u00fdch cvikov, ako je napr\u00edklad plank, sa sna\u017ete t\u00fato polohu dr\u017ea\u0165 aspo\u0148 20 sek\u00fand,<\/li><li>takto odcvi\u010d\u00edte 2 \u2013 3 s\u00e9rie,<\/li><li>medzi s\u00e9riami si dajte 1 a\u017e 2-min\u00fatov\u00fa pauzu.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_cvikov_s_fitloptou_pre_silny_stred_tela_pevne_nohy_a_gulaty_zadok\"><\/span>10 cvikov s fitloptou pre siln\u00fd stred tela, pevn\u00e9 nohy a gu\u013eat\u00fd zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S t\u00fdmito cvikmi budete posil\u0148ova\u0165 hlavne stred tela, \u010falej svaly stehien a zadku. Sna\u017ete sa ich vykon\u00e1va\u0165 pomaly a kontrolovane, preto\u017ee s\u00fa n\u00e1ro\u010dn\u00e9 na stabilitu a koordin\u00e1ciu. Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite <strong>z\u013eahka zahria\u0165 <\/strong>(beh na mieste alebo 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>). Potom <strong>rozh\u00fdbte cel\u00e9 telo<\/strong> t\u00fdm, \u017ee precvi\u010d\u00edte ve\u013ek\u00e9 k\u013aby kr\u00fa\u017eiv\u00fdm pohybom. Po skon\u010den\u00ed hlavnej \u010dasti sa nieko\u013eko min\u00fat venujte <strong>na\u0165ahovaniu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Oprite sa predlakt\u00edm o loptu a vystrite nohy. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Vo\u013ene d\u00fdchajte, majte spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 nieko\u013eko sek\u00fand.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie chrbta, nadmern\u00e9 dv\u00edhanie panvy nahor.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank.gif\" alt=\"Ako cvi\u010di\u0165 plank na fitlopte\" class=\"wp-image-283693\" title=\"Ako cvi\u010di\u0165 plank na fitlopte\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rot\u00e1cia<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd pribli\u017ene na \u0161\u00edrku ramien. Fitloptu uchopte vystret\u00fdmi rukami, narovnajte sa a dr\u017ete ju pred telom.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Aktivujte brucho a vykonajte rot\u00e1ciu s loptou na jednu stranu. Pohyb vych\u00e1dza z celej hornej polovice tela. Ruky majte vystret\u00e9. Vr\u00e1\u0165te sa na stred a urobte rovnak\u00fd pohyb na opa\u010dn\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Pokr\u010denie r\u00fak, nedostato\u010dn\u00e1 alebo nadmern\u00e1 rot\u00e1cia, gu\u013eatenie chrbta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Rotacie.gif\" alt=\"Ako cvi\u010di\u0165 rot\u00e1ciu s fitloptou?\" class=\"wp-image-283707\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00fdpady&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa a fitloptu polo\u017ete za seba. Pokr\u010dte nohu a na loptu polo\u017ete priehlavok jednej nohy. Druh\u00e1 noha zost\u00e1va vystret\u00e1. Ruky majte pozd\u013a\u017e tela.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Spevnite telo a nohu na lopte tla\u010dte dozadu. Pokr\u010dte pritom oporn\u00fa nohu a pre lep\u0161iu stabilitu m\u00f4\u017eete z\u00e1rove\u0148 natiahnu\u0165 ruky dopredu. V spodnej polohe sk\u00faste dosta\u0165 telo takmer do jednej l\u00ednie. Najprv odcvi\u010dte s\u00e9riu na jednu nohu, potom na druh\u00fa.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, vyt\u00e1\u010danie tela do str\u00e1n.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Vypady.gif\" alt=\"V\u00fdpady na fitlopte\" class=\"wp-image-283721\" title=\"Ako cvi\u010di\u0165 v\u00fdpady s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Drepy&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd pribli\u017ene na \u0161\u00edrku ramien. Uchopte fitloptu obidvomi rukami, zdvihnite ju nad hlavu a narovnajte sa. Aktivujte stred tela. Horn\u00e9 kon\u010datiny zost\u00e1vaj\u00fa vystret\u00e9.<\/li><li><strong>Vykon\u00e1vanie cviku:<\/strong> S loptou nad hlavou urobte drep. Pri pohybe si m\u00f4\u017eete predstavova\u0165, \u017ee dosad\u00e1te na n\u00edzku stoli\u010dku. Sna\u017ete sa dr\u017ea\u0165 prirodzen\u00e9 zakrivenie chrbta a v\u00e1hu majte pevne rozlo\u017een\u00fa na celom chodidle. Nemus\u00edte \u00eds\u0165 a\u017e do hlbokej dolnej polohy, \u00faplne sta\u010d\u00ed, ke\u010f nohy pokr\u010d\u00edte v uhle 90\u00b0.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie chrbta, predkl\u00e1\u0148anie sa dopredu, mal\u00fd rozsah pohybu, kolen\u00e1 nie s\u00fa v osi s \u010dlenkami a so \u0161pi\u010dkami n\u00f4h, nedostato\u010dn\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Drep.gif\" alt=\"Ako cvi\u010di\u0165 drepy s fitloptou?\" class=\"wp-image-283735\" title=\"Ako cvi\u010di\u0165 drepy s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Skracova\u010dky<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na fitloptu, pokr\u010dte nohy a nechajte ich na zemi. Pokr\u010dte ruky a umiestnite ich pod hlavu ved\u013ea u\u0161\u00ed.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Aktiv\u00e1ciou bru\u0161n\u00fdch svalov vykon\u00e1vajte skracova\u010dky. Pri pohybe nadol sa nad\u00fdchnite, nahor vyd\u00fdchnite. Dv\u00edha sa len hlava, krk a horn\u00e1 \u010das\u0165 chrbta.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostato\u010dn\u00e9 zap\u00e1janie bru\u0161n\u00fdch svalov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Crunches.gif\" alt=\"Ako cvi\u010di\u0165 skracova\u010dky s fitloptou?\" class=\"wp-image-283749\" title=\"Ako cvi\u010di\u0165 skracova\u010dky s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. M\u0155tvy chrob\u00e1k&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, rukami uchopte fitloptu a zdvihnite ju nad telo. Potom zdvihnite doln\u00e9 kon\u010datiny a \u0161pi\u010dkami ich oprite o loptu. Ruky a nohy zost\u00e1vaj\u00fa vystret\u00e9.<\/li><li><strong>Vykon\u00e1vanie cviku:<\/strong> Nad\u00fdchnite sa, spevnite stred tela a s v\u00fddychom polo\u017ete na zem prav\u00fa ruku a \u013eav\u00fa nohu, zatia\u013e \u010do \u013eav\u00e1 ruka a prav\u00e1 noha \u010falej dr\u017eia loptu nad telom. Potom vr\u00e1\u0165te kon\u010datiny do v\u00fdchodiskovej polohy a pohyb zopakujte na opa\u010dn\u00fa stranu. V\u017edy polo\u017ete z\u00e1rove\u0148 proti\u013eahl\u00fa ruku aj nohu. Chrb\u00e1t je po cel\u00fd \u010das pritla\u010den\u00fd k podlo\u017eke.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostato\u010dn\u00e9 zap\u00e1janie bru\u0161n\u00fdch svalov, dv\u00edhanie chrbta z podlo\u017eky, preh\u00fdbanie v bedrovej oblasti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-DeadBug.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tveho chrob\u00e1ka na brucho s fitloptou?\" class=\"wp-image-283763\" title=\"Ako cvi\u010di\u0165 m\u0155tveho chrob\u00e1ka na brucho s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V-ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, fitloptu umiestnite medzi \u010dlenky a pevne ju stla\u010dte. Nohy vystrite a ruky vzpa\u017ete nad hlavu.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Nad\u00fdchnite sa, spevnite stred tela a s v\u00fddychom zdvihnite vystret\u00e9 nohy s loptou nad telo. V rovnakej chv\u00edli zdvihnite vystret\u00e9 ruky. V okamihu, ke\u010f je lopta nad stredom tela, uchopte ju rukami. Potom loptu umiestnite nad hlavu do vzpa\u017eenia a z\u00e1rove\u0148 polo\u017ete nohy na zem. Znova sa nad\u00fdchnite a rovnak\u00fdm pohybom loptu premiestnite sp\u00e4\u0165 ku \u010dlenkom a zovrite ju. Chrb\u00e1t je po cel\u00fd \u010das pritla\u010den\u00fd k podlo\u017eke.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostato\u010dn\u00e9 zap\u00e1janie bru\u0161n\u00fdch svalov, dv\u00edhanie chrbta z podlo\u017eky, preh\u00fdbanie v bedrovej oblasti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-V-ups.gif\" alt=\"Cvik V-ups s fitloptou\" class=\"wp-image-283777\" title=\"Ako cvi\u010di\u0165 V-ups s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, pokr\u010dte nohy pribli\u017ene na 90\u00b0 a chodidl\u00e1 oprite o horn\u00fa \u010das\u0165 fitlopty. Ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami nadol.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>S\u00fa\u010dasnou aktiv\u00e1ciou stredu tela a svalov zadku zdvihnite s v\u00fddychom panvu nahor. Hlava, horn\u00e1 \u010das\u0165 chrbta a ruky zost\u00e1vaj\u00fa na podlo\u017eke a sl\u00fa\u017eia ako oporn\u00e9 body. S n\u00e1dychom polo\u017ete panvu sp\u00e4\u0165 na zem a po \u013eahkom dotyku podlo\u017eky ju op\u00e4\u0165 zdvihnite. Panvu zdvihnite len do takej v\u00fd\u0161ky, v ktorej poc\u00edtite intenz\u00edvne zapojenie svalov zadku.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161n\u00e9 preh\u00fdbanie chrbta, nedostato\u010dn\u00e9 zap\u00e1janie svalov zadku a bru\u0161n\u00fdch svalov, nedostato\u010dn\u00fd alebo nadmern\u00fd rozsah pohybu v hornej polohe.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Glute-Bridge.gif\" alt=\"Ako cvi\u010di\u0165 glute bridge s fitloptou?\" class=\"wp-image-283791\" title=\"Ako cvi\u010di\u0165 glute bridge s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hamstring curl&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, nohy majte vystret\u00e9 a p\u00e4ty polo\u017ete na horn\u00fa \u010das\u0165 fitlopty. Ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami nadol.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Aktiv\u00e1ciou svalov zadku zdvihnite panvu. Hlava, horn\u00e1 \u010das\u0165 chrbta a ruky zost\u00e1vaj\u00fa na podlo\u017eke a sl\u00fa\u017eia ako oporn\u00e9 body. Pomocou pokr\u010denia n\u00f4h a pres\u00favania lopty z piat na chodidl\u00e1 ju rolujte k sebe. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie tak, \u017ee napnete kolen\u00e1 a z chodidiel sa presuniete sp\u00e4\u0165 na p\u00e4ty. Pri rolovan\u00ed by ste mali c\u00edti\u0165 zapojenie svalov zadnej strany stehien. Z\u00e1rove\u0148 pracuje stred tela. Panvu dr\u017ete hore po cel\u00fd \u010das vykon\u00e1vania tohto cviku.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161n\u00e9 preh\u00fdbanie chrbta, nedostato\u010dn\u00e9 zap\u00e1janie svalov zadku, stehenn\u00fdch alebo bru\u0161n\u00fdch svalov, nedostato\u010dn\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Hamstring-Curl.gif\" alt=\"Ako cvi\u010di\u0165 hamstring curl na stehn\u00e1 s fitloptou?\" class=\"wp-image-283805\" title=\"Ako cvi\u010di\u0165 hamstring curl na stehn\u00e1 s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Strecha&nbsp;<\/h3>\n\n\n\n<p>Tento cvik je vhodnej\u0161\u00ed pre pokro\u010dil\u00fdch \u0161portovcov. Vy\u017eaduje siln\u00fd stred tela a dobr\u00fa koordin\u00e1ciu. Ak si na\u0148 zatia\u013e netr\u00fafate, pokojne prejdite na jednoduch\u0161\u00ed variant uveden\u00fd ni\u017e\u0161ie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a fitloptu polo\u017ete za seba. Oprite sa vystret\u00fdmi rukami o podlo\u017eku a nohy polo\u017ete na loptu. Ramen\u00e1 s\u00fa nad rukami. Dostanete sa tak do poz\u00edcie vysok\u00e9ho planku. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Vykon\u00e1vanie cviku: <\/strong>Pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite boky a sna\u017ete sa dosta\u0165 bedrov\u00e9 k\u013aby do jednej osi s ramenami. Rozsah pohybu m\u00f4\u017eete zvy\u0161ova\u0165 postupne. Nohy a ruky zost\u00e1vaj\u00fa vystret\u00e9. 1 \u2013 2 sekundy vytrvajte v hornej poz\u00edcii a potom sa vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej poz\u00edcie \u201edosky\u201c a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie chrbta vo v\u00fdchodiskovej poz\u00edcii.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Pike.gif\" alt=\"Cvik strecha na fitlopte\" class=\"wp-image-283819\" title=\"Ako cvi\u010di\u0165 strechu na brucho s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jednoduch\u0161\u00ed variant: Pri\u0165ahovanie kolien v planku<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Umiestnite nohy na loptu a vystret\u00fdmi rukami sa oprite o zem. Ramen\u00e1 s\u00fa nad rukami. Dostanete sa tak do poz\u00edcie vysok\u00e9ho planku. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Vykonanie cviku: <\/strong>Rolujte loptu k sebe tak, \u017ee budete pri\u0165ahova\u0165 kolen\u00e1 smerom k hrudn\u00edku. Potom sa vr\u00e1\u0165te do polohy planku a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie chrbta, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank-a-pritahovanie-kolien.gif\" alt=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien v planku na brucho s fitloptou?\" class=\"wp-image-283833\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien v planku na brucho s fitloptou?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trening_na_brucho_a_zadok_s_fitloptou\"><\/span>Vzorov\u00fd tr\u00e9ning na brucho a zadok s fitloptou<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=\"Cviky s fitloptou pre pevn\u00fd core a lep\u0161iu stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SRiNRkeNED4?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>Zaradenie cvikov s fitloptou m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako si spestri\u0165 tr\u00e9ning. <strong>V\u010faka nim posiln\u00edte stred tela a taktie\u017e svaly doln\u00fdch kon\u010dat\u00edn<\/strong>. Z\u00e1rove\u0148 zapracujete na rovnov\u00e1he a koordin\u00e1cii. Do svojho t\u00fd\u017edenn\u00e9ho pl\u00e1nu si tak m\u00f4\u017eete prida\u0165 HIIT alebo kruhov\u00fd tr\u00e9ning s fitloptou. Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e viete, \u017ee fitlopta je perfektn\u00e1 nielen na sedenie, ale d\u00e1 sa s \u0148ou tie\u017e odcvi\u010di\u0165 kvalitn\u00fd tr\u00e9ning. Zdie\u013eajte preto \u010dl\u00e1nok so svojimi priate\u013emi, mo\u017eno aj oni ocenia tipy na tr\u00e9ning s touto pom\u00f4ckou.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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>Ako cvi\u010di\u0165 s fitloptou? V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na 10 \u00fa\u010dinn\u00fdch cvikov pre silnej\u0161\u00ed stred tela, gu\u013eat\u00fd zadok a pevn\u00e9 nohy.<\/p>\n","protected":false},"author":129,"featured_media":283646,"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":[6171,6123,6168,6062],"filter_section":[],"filter_attribute":[13021,13016,13017,13022,13026],"class_list":{"0":"post-285478","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-brucho","9":"tag-cvicenie","10":"tag-pomocky-na-cvicenie","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-na-zadok","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>10 \u00fa\u010dinn\u00fdch cvikov na brucho a zadok s fitloptou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fitlopta je skvel\u00e1 pom\u00f4cka na dom\u00e1ce cvi\u010denie. 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