{"id":298395,"date":"2018-11-16T07:52:00","date_gmt":"2018-11-16T06:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298395"},"modified":"2023-07-26T15:36:22","modified_gmt":"2023-07-26T13:36:22","slug":"17-najefektivnejsich-cvikov-pre-silny-stred-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/","title":{"rendered":"17 najefekt\u00edvnej\u0161\u00edch cvikov pre siln\u00fd stred tela"},"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\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/#Cviky_na_hrazde\" title=\"Cviky na hrazde\">Cviky na hrazde<\/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\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/#Cviky_s_kladkou\" title=\"Cviky s kladkou\">Cviky s kladkou<\/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\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/#Cviky_na_balancnej_podlozke\" title=\"Cviky na balan\u010dnej podlo\u017eke\">Cviky na balan\u010dnej podlo\u017eke<\/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\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/#Cviky_s_posilnovacim_kolieskom\" title=\"Cviky s posil\u0148ovac\u00edm kolieskom\">Cviky s posil\u0148ovac\u00edm kolieskom<\/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\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/#Cviky_s_TRX\" title=\"Cviky s TRX\">Cviky s TRX<\/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\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/#Cviky_s_obojrucnou_cinkou\" title=\"Cviky s obojru\u010dnou \u010dinkou\">Cviky s obojru\u010dnou \u010dinkou<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0161etci dobre vieme, \u017ee <strong><a title=\"\u010co sa s vami stane, ak budete robi\u0165 plank ka\u017ed\u00fd de\u0148\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">plank<\/a> je zlat\u00e1 cesta<\/strong> k vysn\u00edvan\u00e9mu six-packu a posilneniu v\u0161etk\u00fdch svalov tela naraz. Pravdepodobne ho v\u0161etci kombinujeme <strong>s cvikmi s vlastnou v\u00e1hou<\/strong> na podlo\u017eke, aby sme si tro\u0161ku pole\u017eali a z\u00e1rove\u0148 zamakali na bru\u0161n\u00fdch svaloch. Je to jednoduch\u00e9 a praktick\u00e9, <strong>sta\u010d\u00ed p\u00e1r min\u00fat denne<\/strong> a dosiahnete zna\u010dn\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ale chcete sk\u00fasi\u0165 nie\u010do nov\u00e9, pon\u00fakame v\u00e1m 17 najefekt\u00edvnej\u0161\u00edch cvikov na spevnenie stredu tela, ktor\u00e9 spestria va\u0161u tr\u00e9ningov\u00fa rutinu. Siln\u00e9 jadro sl\u00fa\u017ei ako opora chrbtice a potrebn\u00e1 prevencia \u00farazov. Ak pravidelne posil\u0148ujete stred tela, u\u013eah\u010d\u00ed v\u00e1m to aj \u010fal\u0161ie fyzick\u00e9 aktivity, \u010d\u00edm r\u00fdchlej\u0161ie dosiahnete svoje fitness ciele a vypracovan\u00e9 brucho.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-937865602_1.jpg\" alt=\"Cviky na stred tela, brucho, chrb\u00e1t, boky\" width=\"843\" title=\"Cviky na stred tela, brucho, chrb\u00e1t, boky\"\/><\/figure>\n<\/div>\n\n\n<p>Nepotrebujete<strong> \u017eiadne \u0161peci\u00e1lne vybavenie<\/strong>, len to, \u010do pon\u00faka ka\u017ed\u00e9 dobr\u00e9 fitko &#8211; hrazdu, posil\u0148ovac\u00ed stroj so spodnou kladkou, bosu, z\u00e1vesn\u00fd syst\u00e9m TRX, posil\u0148ovacie koliesko, <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">balan\u010dn\u00fa podlo\u017eku half ball<\/a> a obojru\u010dn\u00fa \u010dinku. Do najbli\u017e\u0161ieho tr\u00e9ningu si preto <strong>zara\u010fte aspo\u0148 3<\/strong> z nasleduj\u00facich cvikov. <strong>Odcvi\u010dte 2 a\u017e 3 s\u00e9rie <\/strong>v odpor\u00fa\u010danom po\u010dte opakovan\u00ed, ktor\u00fd n\u00e1jdete uveden\u00fd pri jednotliv\u00fdch cvikoch. Ak sa toho budete dr\u017ea\u0165, sp\u00e1lite tuk a <strong>dosiahnete vidite\u013en\u00e9 v\u00fdsledky<\/strong>. Po\u010fme na to!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_hrazde\"><\/span>Cviky na hrazde<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ezgif.gif\" alt=\"Cviky na hrazde - kr\u00fa\u017eenie nohami\" width=\"416\" title=\"Cviky na hrazde - kr\u00fa\u017eenie nohami\"\/><\/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\">1. Kr\u00fa\u017eenie nohami<\/h3>\n\n\n\n<p>Skontrolujte, \u010di je hrazda umiestnen\u00e1 dos\u0165 vysoko, aby sa v\u00e1m pri zavesen\u00ed nedot\u00fdkali nohy podlahy. Uchopte hrazdu oboma rukami na \u0161\u00edrku ramien a zaveste sa. Zapojte bru\u0161n\u00e9 svaly a zdvihnite nohy do prav\u00e9ho uhlu. N\u00e1sledne za\u010dnite kr\u00fa\u017ei\u0165 nohami v smere hodinov\u00fdch ru\u010di\u010diek. Sna\u017ete sa oboma nohami kresli\u0165 pomyseln\u00fd ve\u013ek\u00fd kruh vo vzduchu. Bru\u0161n\u00e9 svaly pritom udr\u017eujte neust\u00e1le v nap\u00e4t\u00ed. Urobte 8 a\u017e 10 opakovan\u00ed a potom za\u010dnite kr\u00fa\u017ei\u0165 v opa\u010dnom smere. <strong>Zopakujte 8 a\u017e 10-kr\u00e1t na ka\u017ed\u00fa stranu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia:<\/strong> Podoprite sa predlaktiami oboch r\u00fak o dr\u017eadl\u00e1 po bokoch posil\u0148ovacej ve\u017ee. Dod\u00e1 v\u00e1m to viac stability ako ke\u010f vis\u00edte na hrazde.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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<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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/0a396f41a6fbeb28f50879b415a89cac_1.gif\" alt=\"Cviky na hrazde - bicyklovanie\" title=\"Cviky na hrazde - bicyklovanie\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Bicyklovanie vo vzduchu<\/h3>\n\n\n\n<p>Pri tomto cviku budete vyzera\u0165 akoby ste be\u017eali vo vzduchu. Chy\u0165te hrazdu dla\u0148ami oboch r\u00fak na \u0161\u00edrku ramien. Zodvihnite nohy do 90-stup\u0148ov\u00e9ho uhla paralelne s podlahou. Z tejto polohy za\u010dnite napodob\u0148ova\u0165 jazdu na bicykli. Zapojte svaly stredu tela a poriadne na to \u0161liapnite! <strong>Bicyklujte najr\u00fdchlej\u0161ie ako vl\u00e1dzete po dobu 30 sek\u00fand. <\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7212c9c830e79b7b69d050e004101667-cvik3_1.gif\" alt=\"Cviky na hrazde - vyt\u00e1\u010danie kolien zo strany na stranu\" width=\"415\" title=\"Cviky na hrazde - vyt\u00e1\u010danie kolien zo strany na stranu\"\/><\/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. Vyt\u00e1\u010danie kolien zo strany na stranu<\/h3>\n\n\n\n<p>Zaveste sa na hrazdu, napnite bru\u0161n\u00e9 svaly a zdv\u00edhajte kolen\u00e1 smerom k pravej strane trupu. Sna\u017ete sa prisun\u00fa\u0165 kolen\u00e1 \u010do najbli\u017e\u0161ie k hrudi a potom sa pomaly vr\u00e1\u0165te do \u00favodnej poz\u00edcie. Cvik zopakujte do opa\u010dnej strany tak, \u017ee vyto\u010d\u00edte kolen\u00e1 smerom k \u013eavej \u010dasti trupu. Za jedno opakovanie pova\u017eujeme pr\u00ed\u0165ah kolien na obe strany. <strong>Odcvi\u010dte 8 a\u017e 10 opakovan\u00ed.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"Cviky_s_kladkou\"><\/span>Cviky s kladkou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/b8312bb07a28e54d4fb41ce148b91e92-cvik4.jpg\" alt=\"Cviky s kladkou - izometrick\u00e9 s\u0165ahovanie kladky\" width=\"426\" height=\"532\" title=\"Cviky s kladkou - izometrick\u00e9 s\u0165ahovanie kladky\"\/><\/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\">4. &nbsp;Izometrick\u00e9 s\u0165ahovanie kladky<\/h3>\n\n\n\n<p>Nenechajte sa zastra\u0161i\u0165 t\u00fdmto cvikom, je jednoduch\u0161\u00ed ako vyzer\u00e1. Vyberte si \u013eahk\u00fa v\u00e1hu, za\u010dnite pokojne s najmen\u0161\u00edm z\u00e1va\u017e\u00edm, a potiahnite voz\u00edk kladky do v\u00fd\u0161ky svojej hrude. Postavte sa ved\u013ea stroja z \u013eavej strany. Chy\u0165te kladku oboma rukami a urobte jeden ve\u013ek\u00fd krok smerom od stroja. Predpa\u017ete ruky a dr\u017ete ich vo v\u00fd\u0161ke p\u0155s. Postavte sa do pohodln\u00e9ho podrepu a udr\u017eujte kladku v rovnov\u00e1he. Zapojte stred tela, aby ste zvl\u00e1dli dr\u017ea\u0165 ruky s kladkou vzpriamene. Zamerajte sa na spr\u00e1vne dr\u017eanie tela a nenakl\u00e1\u0148ajte sa smerom k stroju. <strong>Vydr\u017ete 30 sek\u00fand a potom vyme\u0148te strany.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/756b91ef75dcced0c743f875fb1648eb-cvik5_1.gif\" alt=\"Cviky s kladkou - izometrick\u00e9 s\u0165ahovanie kladky\" width=\"432\" height=\"540\" title=\"Cviky s kladkou - izometrick\u00e9 s\u0165ahovanie kladky\"\/><\/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\">5. \u0160ikm\u00e9 skracova\u010dky s kladkou jednoru\u010dne<\/h3>\n\n\n\n<p>Zvo\u013ete stredn\u00fa v\u00e1hu a pripravte si spodn\u00fa kladku. Postavte sa chrbtom k stroju a pravou rukou zvislo uchopte kladku. \u013dav\u00fa ruku pokr\u010dte v lakti a dajte si ju za hlavu. Zatiahnite bru\u0161n\u00e9 svaly a naklo\u0148te sa do\u013eava, smerom od kladky. Vr\u00e1\u0165te sa do \u00favodnej poz\u00edcie a \u0161ikm\u00e9 skracova\u010dky <strong>opakujte 10 a\u017e 15-kr\u00e1t. Potom vyme\u0148te strany.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_SIDE-PLANK-WITH-CABLE-HOLD-cvik6.jpg\" alt=\"Cviky s kladkou - \u0161ikm\u00e9 skracova\u010dky\" width=\"441\" height=\"551\" title=\"Cviky s kladkou - \u0161ikm\u00e9 skracova\u010dky\"\/><\/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\">6. Bo\u010dn\u00fd plank s kladkou v ruke<\/h3>\n\n\n\n<p>Zvo\u013ete ni\u017e\u0161iu hmotnos\u0165 z\u00e1va\u017eia, kladku stiahnite \u00faplne dole a postavte sa dva kroky od stroja. Chy\u0165te kladku do \u013eavej ruky a zaujmite polohu <a title=\"Najlep\u0161ie vari\u00e1cie planku\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">bo\u010dn\u00e9ho planku<\/a>. Oprite sa o predlaktie pravej ruky, vysu\u0148te stred tela a chodidl\u00e1 dr\u017ete tesne pri sebe. \u013dav\u00fa ruku s kladkou majte vysoko nad hlavou, aby va\u0161e telo pripom\u00ednalo p\u00edsmeno T. <strong>Vydr\u017ete v tejto polohe 30 sek\u00fand<\/strong> a potom vyme\u0148te strany.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82e3ea5faec8ef59c13e9d8aee1f1024-cvik7.jpg\" alt=\"Cviky s kladkou - bo\u010dn\u00fd plank\" width=\"448\" height=\"560\" title=\"Cviky s kladkou - bo\u010dn\u00fd plank\"\/><\/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\">7. \u00dachop kladky k\u013ea\u010dmo nad hlavou<\/h3>\n\n\n\n<p>Pripravte si men\u0161iu v\u00e1hu a spodn\u00fa kladku. Postavte sa pravou stranou tela na dva kroky od stroja. Stojte pravou nohou na podlahe a \u013eav\u00fdm kolenom sa dotknite zeme, akoby ste robili v\u00fdpad. Chy\u0165te kladku do oboch r\u00fak a zdvihnite ruky nad hlavu tak, aby sa dot\u00fdkali najvy\u0161\u0161ieho bodu na hlave. Cie\u013eom tejto techniky je zapoji\u0165 svaly stredu tela a udr\u017ea\u0165 vzpriamen\u00fa polohu. Nesmiete sa nakl\u00e1\u0148a\u0165 k stroju. Vydr\u017ete 30 sek\u00fand a postavte sa \u013eavou stranou bli\u017e\u0161ie k stroju.<strong> A cvik zopakujte po dobu \u010fal\u0161\u00edch 30 sek\u00fand<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_balancnej_podlozke\"><\/span>Cviky na balan\u010dnej podlo\u017eke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a18672bdfccc6f63f443cbe702ca9abd-cvik8_1.gif\" alt=\"Cviky na kladke - \u00fachop kladky k\u013ea\u010dmo nad hlavou\" width=\"448\" height=\"560\" title=\"Cviky na kladke - \u00fachop kladky k\u013ea\u010dmo nad hlavou\"\/><\/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\">8. Horolezec<\/h3>\n\n\n\n<p>Polo\u017ete balan\u010dn\u00fa podlo\u017eku okr\u00fahlou stranou na zem. Oboma rukami uchopte okraje rovnej strany balan\u010dnej podlo\u017eky, nohy dr\u017ete vystret\u00e9 a stojte na \u0161pi\u010dk\u00e1ch ako by ste robili plank. Za\u010dnite napodob\u0148ova\u0165 ch\u00f4dzu horolezca, prav\u00e9 koleno pribl\u00ed\u017ete k \u013eav\u00e9mu lak\u0165u a potom \u013eav\u00e9 koleno k prav\u00e9mu lak\u0165u. Opakujte tento pohyb <strong>najr\u00fdchlej\u0161ie ako viete po dobu 30 sek\u00fand. <\/strong><\/p>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia:<\/strong> Kolen\u00e1 \u0165ahajte len do \u00farovne va\u0161ej hrude, namiesto k lak\u0165om.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BOSU-BALL-SIT-cvik9.jpg\" alt=\"Cviky na balan\u010dnej podlo\u017eke - horolezec\" width=\"441\" height=\"551\" title=\"Cviky na balan\u010dnej podlo\u017eke - horolezec\"\/><\/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\">9. V-sed<\/h3>\n\n\n\n<p>Polo\u017ete balan\u010dn\u00fa podlo\u017eku rovnou stranou na podlahu. Sadnite si do stredu gu\u013eatej \u010dasti, vystrite chrb\u00e1t, nohy dr\u017ete zatia\u013e na podlahe. Pomaly za\u010dnite dv\u00edha\u0165 kolen\u00e1 k trupu. Udr\u017eujte balans pomocou r\u00fak, ktor\u00fdmi sa v pr\u00edpade potreby pridr\u017ete balan\u010dnej podlo\u017eky za chrbtom. Postupne vystrite ruky po oboch stran\u00e1ch, aby va\u0161e telo vytvorilo p\u00edsmeno V a <strong>vydr\u017ete po dobu 30 sek\u00fand. <\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Cviky na bosu ball - V-sed\" width=\"453\" height=\"567\" title=\"Cviky na bosu ball - V-sed\"\/><\/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\">10. Bo\u010dn\u00e9 skracova\u010dky<\/h3>\n\n\n\n<p>Balan\u010dn\u00fa podlo\u017eku polo\u017ete rovnou stranou na zem. \u013dahnite si na podlo\u017eku prav\u00fdm bokom, nohy dr\u017ete rovno. Obe ruky ohnite v lakti a dajte ich za hlavu. (Ak potrebujete v\u00e4\u010d\u0161iu stabilitu, prav\u00fa ruku polo\u017ete predlakt\u00edm na zem a \u013eav\u00fa ruku dr\u017ete za hlavou.) Za\u010dnite robi\u0165 skracova\u010dky smerom v\u013eavo. Spevnite bru\u0161n\u00e9 svaly a sna\u017ete sa \u013eav\u00fdm lak\u0165om dotkn\u00fa\u0165 \u013eav\u00e9ho boku. <strong>Urobte 10 a\u017e 12 opakovan\u00ed a potom vyme\u0148te strany.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Cviky na bosu ball - V-sed\" width=\"458\" height=\"573\" title=\"Cviky na bosu ball - V-sed\"\/><\/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\">10. Bo\u010dn\u00e9 skracova\u010dky<\/h3>\n\n\n\n<p>Balan\u010dn\u00fa podlo\u017eku polo\u017ete rovnou stranou na zem. \u013dahnite si na podlo\u017eku prav\u00fdm bokom, nohy dr\u017ete rovno. Obe ruky ohnite v lakti a dajte ich za hlavu. (Ak potrebujete v\u00e4\u010d\u0161iu stabilitu, prav\u00fa ruku polo\u017ete predlakt\u00edm na zem a \u013eav\u00fa ruku dr\u017ete za hlavou.) Za\u010dnite robi\u0165 skracova\u010dky smerom v\u013eavo. Spevnite bru\u0161n\u00e9 svaly a sna\u017ete sa \u013eav\u00fdm lak\u0165om dotkn\u00fa\u0165 \u013eav\u00e9ho boku. <strong>Urobte 10 a\u017e 12 opakovan\u00ed a potom vyme\u0148te strany.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_posilnovacim_kolieskom\"><\/span>Cviky s posil\u0148ovac\u00edm kolieskom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3cbc5e58184a7cdb35c269bdc91f25f4-cvik11_1.gif\" alt=\"Cviky na balan\u010dnej podlo\u017eke - bo\u010dn\u00e9 skracova\u010dky\" width=\"449\" height=\"561\" title=\"Cviky na balan\u010dnej podlo\u017eke - bo\u010dn\u00e9 skracova\u010dky\"\/><\/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\">11. Bo\u010dn\u00e9 rot\u00e1cie<\/h3>\n\n\n\n<p>Ak ste e\u0161te nikdy nepou\u017eili <a href=\"https:\/\/gymbeam.sk\/posilnovacie-koliesko-double-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">posil\u0148ovacie koliesko<\/a>, mali by ste to zmeni\u0165. Vysk\u00fa\u0161ajte tento cvik. K\u013eaknite si na podlo\u017eku, kolen\u00e1 dr\u017ete pri sebe. Chy\u0165te r\u00fa\u010dky posil\u0148ovacieho kolieska a za\u010dnite n\u00edm rolova\u0165. Zapojte \u0161ikm\u00e9 bru\u0161n\u00e9 svaly a rolujte koliesko vpred a\u017e do tvaru obl\u00faka. Pomaly sa vr\u00e1\u0165te sp\u00e4\u0165. Opakujte raz na prav\u00fa stranu, potom na \u013eav\u00fa stranu. D\u00e1vajte pozor, aby sa v\u00e1m boky nedot\u00fdkali zeme.<strong> Opakujte 10 a\u017e 12-kr\u00e1t na ka\u017ed\u00fa stranu. &nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_TRX\"><\/span>Cviky s TRX<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/f3914f9201219aeb58fa0c87369790bf-cvik12.gif\" alt=\"Cviky s posil\u0148ovac\u00edm koliesko - bo\u010dn\u00e9 rot\u00e1cie\" width=\"455\" height=\"570\" title=\"Cviky s posil\u0148ovac\u00edm koliesko - bo\u010dn\u00e9 rot\u00e1cie\"\/><\/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\">12. Vyt\u00e1\u010danie trupu<\/h3>\n\n\n\n<p>Zaveste TRX do v\u00fd\u0161ky svojho p\u00e1su. Postavte sa tv\u00e1rou k popruhom a roz\u0161\u00edrte nohy o trochu viac ako je va\u0161a \u0161\u00edrka bokov. Chy\u0165te oboma rukami r\u00fa\u010dky popruhov a spojte ruky v p\u00e4s\u0165. Urobte p\u00e1r krokov od <a href=\"https:\/\/gymbeam.sk\/zavesne-posilnovacie-systemy\" target=\"_blank\" rel=\"noopener\">TRX<\/a> a zaveste sa o popruhy tak, aby ste mali ruky predpa\u017een\u00e9. Dr\u017ete svaly stredu tela v nap\u00e4t\u00ed a \u0165ahajte sa do vzpriamenej polohy, ruky pritom pos\u00favajte do prava. Vr\u00e1\u0165te sa do v\u00fdchodzej poz\u00edcie a opakujte, tentoraz v\u0161ak ruky vyto\u010dte na \u013eav\u00fa stranu. <strong>Urobte 10 a\u017e 12 opakovan\u00ed na ka\u017ed\u00fa stranu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia<\/strong>: Postavte sa \u010falej od TRX, aby va\u0161e telo bolo v men\u0161om uhle smerom k popruhom.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4d249c182f6ca5bc70bb9387b375792d-cvik13_1.gif\" alt=\"cviky s TRX - vyt\u00e1\u010danie trupu\" width=\"453\" height=\"566\" title=\"cviky s TRX - vyt\u00e1\u010danie trupu\"\/><\/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\">13. Pri\u0165ahovanie kolien<\/h3>\n\n\n\n<p>Nastavte popruhy TRX tak, aby v\u00e1m siahali do v\u00fd\u0161ky kolien. K\u013eaknite si na kolen\u00e1 chrbtom k popruhom. Vlo\u017ete obe nohy do r\u00fa\u010dok TRX popruhov a dajte sa do polohy vysok\u00e9ho planku. Preneste v\u00e1hu na ruky, nohy v\u00e1m visia v popruhoch. Spojte nohy k sebe a sna\u017ete sa ich pritiahnu\u0165 a\u017e k prav\u00e9mu lak\u0165u. Vr\u00e1\u0165te sa do \u0161tartovacej poz\u00edcie. Cvik opakujte tak, \u017ee prisuniete kolen\u00e1 k \u013eav\u00e9mu lak\u0165u. <strong>Opakujte 10 a\u017e 12-kr\u00e1t do oboch str\u00e1n<\/strong>.<\/p>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia<\/strong><strong>:<\/strong> Striedavo pri\u0165ahujte kolen\u00e1 k hrudi.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/c769452629c20cc62d3f15a34aa5b78d-cvik14_1.gif\" alt=\"Cviky s TRX - Pri\u0165ahovanie kolien\" width=\"453\" height=\"566\" title=\"Cviky s TRX - Pri\u0165ahovanie kolien\"\/><\/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\">14. \u0160\u00edpka<\/h3>\n\n\n\n<p>Za\u010dnite v rovnakej polohe ako v predch\u00e1dzaj\u00facom cviku. Stiahnite bru\u0161n\u00e9 svaly, nohy dr\u017ete vystret\u00e9, dr\u017ete vysok\u00fd plank. Postupne za\u010dnite \u0165aha\u0165 chodidl\u00e1 a\u017e k hlave tak, \u017ee zdv\u00edhate boky a zadok do v\u00fd\u0161ky, zatia\u013e \u010do ramen\u00e1 m\u00e1te nad z\u00e1p\u00e4stiami. Budete sa c\u00edti\u0165 akoby ste robili stojku, no va\u0161e telo pripom\u00edna sk\u00f4r tvar \u0161\u00edpky, alebo strechy domu. Pomaly sa vr\u00e1\u0165te do vodorovnej polohy a <strong>spravte <\/strong><strong>10 a\u017e 12 opakovan\u00ed.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_obojrucnou_cinkou\"><\/span>Cviky s obojru\u010dnou \u010dinkou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto cviky s\u00fa vhodn\u00e9 pre stredne pokro\u010dil\u00fdch a\u017e sk\u00fasen\u00fdch fitness nad\u0161encov. Ak s cvi\u010den\u00edm len za\u010d\u00ednate, sta\u010d\u00ed, ak pri realiz\u00e1cii t\u00fdchto cvikov pou\u017eijete ty\u010d \u010dinky bez z\u00e1va\u017eia.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BARBELL-LYING-SIDE-RAISES_0-cvik15.gif\" alt=\"Cviky na stred tela s TRX\" width=\"451\" height=\"564\" title=\"Cviky na stred tela s TRX\"\/><\/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\">15. Zdv\u00edhanie n\u00f4h le\u017emo<\/h3>\n\n\n\n<p>\u013dahnite si na podlo\u017eku, uchopte \u010dinku na \u0161\u00edrku ramien a vytla\u010dte ju nad hlavu. Ruky pritom majte \u00faplne vystret\u00e9. Napnite svaly stredu tela, nohy prisu\u0148te k sebe a po\u010das vykon\u00e1vania cviku ich dr\u017ete \u010do najviac rovn\u00e9. Zdvihnite obe nohy a\u017e k pravej ruke, spodn\u00fd chrb\u00e1t pritom tla\u010dte do podlo\u017eky. Pomaly vr\u00e1\u0165te nohy nasp\u00e4\u0165 a opakujte na \u013eav\u00fa stranu. <strong>Pokra\u010dujte <\/strong><strong>10 a\u017e 12 opakovan\u00ed na obe strany.<\/strong><\/p>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia<\/strong><strong>:<\/strong> Odlo\u017ete \u010dinku a venujte sa spr\u00e1vnej technike. Vystrite ruky, zdv\u00edhajte nohy a sna\u017ete sa rukami chyti\u0165 prsty na nohe.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/01a0f0994dcf115647f86289023a1ddd-cvik16_1__1.gif\" alt=\"Cviky s obojru\u010dnou \u010dinkou - zdv\u00edhanie n\u00f4h\" width=\"451\" height=\"563\" title=\"Cviky s obojru\u010dnou \u010dinkou - zdv\u00edhanie n\u00f4h\"\/><\/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\">16. Sed-\u013eahy so z\u00e1va\u017e\u00edm nad hlavou<\/h3>\n\n\n\n<p>Okrem \u010dinky budete potrebova\u0165 aj \u0161ikm\u00fa lavicu. \u013dahnite si na lavicu a pevne sa prichy\u0165te nohami o dr\u017eadl\u00e1. Chy\u0165te \u010dinku na \u0161\u00edrku ramien a \u0165ahajte sa smerom ku kolen\u00e1m. \u010cinku pritom vytla\u010dte nad hlavu, ruky majte \u00faplne vystret\u00e9. V podstate rob\u00edte sed-\u013eahy s vytl\u00e1\u010dan\u00edm \u010dinky nad hlavu. Bicepsy s\u00fa pri u\u0161iach, chrb\u00e1t dr\u017ete vzpriamen\u00fd. Pomaly sa vr\u00e1\u0165te sp\u00e4\u0165 a cvik<strong> zopakujte 8 a\u017e 10-kr\u00e1t pri v\u00e4\u010d\u0161ej v\u00e1he<\/strong><strong> na \u010dinke<\/strong>. Ak ste si nalo\u017eili <strong>ni\u017e\u0161ie z\u00e1va\u017eia, urobte 10 a\u017e 12 opakovan\u00ed. <\/strong><\/p>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia<\/strong>: Precvi\u010dujte sed-\u013eahy na naklonenej lavi\u010dke bez \u010dinky. Prec\u00ed\u0165te ka\u017ed\u00fd sval a dodr\u017eujte spr\u00e1vnu techniku.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1fdd39cce7f35e2e039ffdafd440d5d9-cvik17_1.gif\" alt=\"Sed-\u013eahy s \u010dinkou\" width=\"448\" height=\"561\" title=\"Sed-\u013eahy s \u010dinkou\"\/><\/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\">17. Tlaky s obojru\u010dnou \u010dinkou na \u0161ikmej lavici<\/h3>\n\n\n\n<p>Za\u010d\u00ednate z rovnakej polohy ako pri predch\u00e1dzaj\u00facom cviku. \u013dahnite si na \u0161ikm\u00fa lavicu, nohy pevne uchyten\u00e9, \u010dinka na \u0161\u00edrku ramien. Dajte sa do polovi\u010dn\u00e9ho sed-\u013eahu t\u00fdm, \u017ee zdvihnete lopatky a chrb\u00e1t, zadok v\u0161ak ost\u00e1va na lavi\u010dke. Dr\u017ete svaly stredu tela v nap\u00e4t\u00ed a pomaly vytla\u010dte \u010dinku nad hlavu. S v\u00fddychom \u0165ahajte \u010dinku smerom k hrudi, lakte s\u00fa \u0161iroko od seba. <strong>Urobte 8 a\u017e 10 tlakov<\/strong>, a vr\u00e1\u0165te sa do \u0161tartovacej poz\u00edcie, chrb\u00e1t polo\u017ete na posil\u0148ovaciu lavicu.<\/p>\n\n\n\n<p><strong>Jednoduch\u0161ia verzia<\/strong>: Spravte polovi\u010dn\u00fd sed-\u013eah a precvi\u010dujte tlaky bez v\u00e1hy, dr\u017ete bru\u0161n\u00e9 svaly v nap\u00e4t\u00ed.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Sk\u00fasite niektor\u00fd z t\u00fdchto cvikov pri najbli\u017e\u0161om tr\u00e9ningu? Ak\u00e9 cviky na stred tela s\u00fa pod\u013ea v\u00e1s najefekt\u00edvnej\u0161ie? Pode\u013ete sa s nami o va\u0161e tipy v koment\u00e1roch. V pr\u00edpade, \u017ee v\u00e1s \u010dl\u00e1nok zaujal, podporte ho zdie\u013ean\u00edm.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>17 najefekt\u00edvnej\u0161\u00edch cvikov na posilnenie stredu tela. Spevnite bru\u0161n\u00e9 svaly, spodn\u00fd chrb\u00e1t, vyformujte boky a p\u00e1s. Vysk\u00fa\u0161ajte cviky, ktor\u00e9 prin\u00e1\u0161aj\u00fa v\u00fdsledky.<\/p>\n","protected":false},"author":25,"featured_media":109659,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6171,6058,6137,6062],"filter_section":[],"filter_attribute":[13021,13016,13020],"class_list":{"0":"post-298395","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-cviky","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-s-vlastnou-vahou","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>17 najefekt\u00edvnej\u0161\u00edch cvikov pre siln\u00fd stred tela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"17 najefekt\u00edvnej\u0161\u00edch cvikov na posilnenie stredu tela. 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