{"id":300062,"date":"2021-10-22T11:00:00","date_gmt":"2021-10-22T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300062"},"modified":"2023-03-06T14:45:10","modified_gmt":"2023-03-06T13:45:10","slug":"12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/","title":{"rendered":"12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho"},"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\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/#Ake_su_vyhody_cvikov_s_vlastnou_vahou\" title=\"Ak\u00e9 s\u00fa v\u00fdhody cvikov s vlastnou v\u00e1hou?\">Ak\u00e9 s\u00fa v\u00fdhody cvikov s vlastnou v\u00e1hou?<\/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\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/#Ako_na_trening_s_vlastnou_vahou_Vyskusajte_tychto_12_cvikov\" title=\"Ako na tr\u00e9ning s vlastnou v\u00e1hou? Vysk\u00fa\u0161ajte t\u00fdchto 12 cvikov\">Ako na tr\u00e9ning s vlastnou v\u00e1hou? Vysk\u00fa\u0161ajte t\u00fdchto 12 cvikov<\/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\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/#3_vzorove_treningy_s_vlastnou_vahou\" title=\"3 vzorov\u00e9 tr\u00e9ningy s vlastnou v\u00e1hou\">3 vzorov\u00e9 tr\u00e9ningy s vlastnou v\u00e1hou<\/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\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/#Trening_s_vlastnou_vahou_na_perfektne_tvarovane_nohy\" title=\"Tr\u00e9ning s vlastnou v\u00e1hou na perfektne tvarovan\u00e9 nohy\">Tr\u00e9ning s vlastnou v\u00e1hou na perfektne 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.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/#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>\u010ci u\u017e h\u013ead\u00e1te cviky, ktor\u00fdmi si spestr\u00edte tr\u00e9ningov\u00fa rutinu v posil\u0148ovni, alebo potrebujete nov\u00fa in\u0161pir\u00e1ciu na dom\u00e1ci tr\u00e9ning, ste na spr\u00e1vnom mieste. V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 cviky s vlastnou v\u00e1hou, vr\u00e1tane ich spr\u00e1vnej techniky, r\u00f4znych vari\u00e1ci\u00ed a tipov na s\u0165a\u017eenie cviku pre zdatnej\u0161\u00edch \u0161portovcov. Presved\u010dte sa, \u017ee<strong> aj bez pom\u00f4cok si dok\u00e1\u017eete skvele zacvi\u010di\u0165, z\u00e1rove\u0148 sa udr\u017ea\u0165 v kond\u00edcii <\/strong>alebo podpori\u0165 chudnutie \u010di rast svalov. Sk\u00faste o\u017eivi\u0165 svoju tr\u00e9ningov\u00fa rutinu, napr\u00edklad cvi\u010den\u00edm na cel\u00e9 telo s vlastnou v\u00e1hou \u010di poriadnym HICT tr\u00e9ningom.<\/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=\"Ake_su_vyhody_cvikov_s_vlastnou_vahou\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody cvikov s vlastnou v\u00e1hou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvom rade na ne nepotrebujete \u017eiadne \u0161peci\u00e1lne n\u00e1\u010dinie. V\u00e4\u010d\u0161inou si vysta\u010d\u00edte s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017ekou na cvi\u010denie<\/a>. T\u00fdm ale v\u00fdhody tr\u00e9ningu s vlastnou v\u00e1hou nekon\u010dia.<\/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>M\u00f4\u017eete cvi\u010di\u0165 kdeko\u013evek.<\/strong> Aj vo va\u0161ej ob\u00fdva\u010dke, v hotelovej izbe, na z\u00e1hrade, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v parku<\/a> alebo na workoutovom ihrisku.<\/li><li>S\u00fa skvel\u00e9 aj na<strong> spestrenie tr\u00e9ningu<\/strong> v posil\u0148ovni.<\/li><li>Cviky <strong>prisp\u00f4sob\u00edte svojej s\u00fa\u010dasnej kond\u00edcii a zdatnosti<\/strong>.<\/li><li>Va\u0161e telo si bude zvyka\u0165 na nov\u00fd typ z\u00e1\u0165a\u017ee, na \u010do m\u00f4\u017ee reagova\u0165<strong> rastom svalov a sily<\/strong>.<\/li><li>M\u00f4\u017eete si z nich zostavi\u0165 <strong>kruhov\u00fd, intervalov\u00fd \u010di klasick\u00fd tr\u00e9ning<\/strong> s pevne stanoven\u00fdm po\u010dtom s\u00e9ri\u00ed a opakovan\u00ed.<\/li><li><strong>Posiln\u00edte core<\/strong>, ktor\u00fd je d\u00f4le\u017eit\u00fd pre spr\u00e1vne dr\u017eanie tela.<\/li><li>Ak budete tr\u00e9nova\u0165 s vy\u0161\u0161ou intenzitou, <strong>zlep\u0161\u00edte si kond\u00edciu<\/strong>.<\/li><li>V\u010faka zvl\u00e1dnutiu spr\u00e1vnej techniky rozv\u00edjate<strong> koordin\u00e1ciu a flexibilitu<\/strong>.<\/li><li>Zaraden\u00edm plyometrick\u00fdch cvikov podpor\u00edte aj rozvoj <strong>v\u00fdbu\u0161nosti<\/strong>.<\/li><li>V\u010faka nim sp\u00e1lite mno\u017estvo kal\u00f3ri\u00ed, a tak podpor\u00edte <strong>chudnutie<\/strong>.<\/li><li><strong>Tr\u00e9ning zvl\u00e1dnete do 30 min\u00fat<\/strong>, \u010do ocenia napr\u00edklad zanepr\u00e1zdnen\u00ed mana\u017e\u00e9ri, maminky na materskej a \u010fal\u0161\u00ed \u013eudia bojuj\u00faci s \u010dasom.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20134]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010d\u00ednate cvi\u010di\u0165 a jes\u0165 zdravo? Potom v\u00e1s pravdepodobne pr\u00edjemne prekvap\u00ed, ak\u00e9 benefity v\u00e1m prin\u00e1\u0161a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Ak sa chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo?<\/strong><\/a><\/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=\"Ako_na_trening_s_vlastnou_vahou_Vyskusajte_tychto_12_cvikov\"><\/span>Ako na tr\u00e9ning s vlastnou v\u00e1hou? Vysk\u00fa\u0161ajte t\u00fdchto 12 cvikov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00fdchto 12 cvikov m\u00f4\u017eete zaradi\u0165 do HIIT \u010di HICT tr\u00e9ningu. Samozrejme, m\u00f4\u017eete si vybra\u0165 len tie, ktor\u00e9 sa v\u00e1m hodia do tr\u00e9ningov\u00e9ho pl\u00e1nu. In\u0161pirova\u0165 sa m\u00f4\u017eete aj vzorov\u00fdmi tr\u00e9ningmi, ktor\u00e9 n\u00e1jdete ni\u017e\u0161ie. <strong>Pri realizovan\u00ed ka\u017ed\u00e9ho cviku myslite na aktiv\u00e1ciu stredu tela a dbajte na spr\u00e1vnu techniku.<\/strong> Po zvl\u00e1dnut\u00ed z\u00e1kladn\u00e9ho variantu m\u00f4\u017eete vysk\u00fa\u0161a\u0165 \u010fal\u0161iu modifik\u00e1ciu cviku alebo prida\u0165 z\u00e1\u0165a\u017e. T\u00fdmto sp\u00f4sobom toti\u017e m\u00f4\u017eete zv\u00fd\u0161i\u0165 n\u00e1ro\u010dnos\u0165 ka\u017ed\u00e9ho cviku.<\/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. K\u013euky&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu le\u017emo s vystret\u00fdmi rukami. Dlane s roztiahnut\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Po n\u00e1dychu urobte k\u013euk a v spodnej polohe sa sna\u017ete hrudn\u00edkom z\u013eahka dotkn\u00fa\u0165 zeme. Potom s v\u00fddychom zatla\u010dte cel\u00fa plochu r\u00fak do podlo\u017eky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (predov\u0161etk\u00fdm v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/li><li><strong>Vari\u00e1cie cviku: <\/strong>kliky na kolen\u00e1ch, s umiestnen\u00edm r\u00fak alebo n\u00f4h do vy\u0161\u0161ej polohy (lavica, gau\u010d, ni\u017e\u0161ia hrazda), kliky s tlesknut\u00edm, kliky v stojke<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>K\u013euky na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitlopte<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dnej podlo\u017eke<\/a>, so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eovou vestou<\/a>, s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kot\u00fa\u010dom<\/a> polo\u017een\u00fdm na chrbte, na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/a>, s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/adapter-na-kliky-push-up-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">adapt\u00e9rmi<\/a> alebo s dlhou<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> posil\u0148ovacou gumou<\/a> okolo tela, uchytenou pod dla\u0148ami.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/01-pushup.gif\" alt=\"k\u013euky - 12 cvikov s vlastnou v\u00e1hou\" class=\"wp-image-303704\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu le\u017emo s vystret\u00fdmi rukami. Dlane s roztiahnut\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Vo\u013ene d\u00fdchajte, dr\u017ete telo spevnen\u00e9 a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 po\u010das nieko\u013ek\u00fdch sek\u00fand (\u010das si stopnite na \u0161portov\u00fdch hodink\u00e1ch alebo telef\u00f3ne).<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor.<\/li><li><strong>Vari\u00e1cia cviku:<\/strong> Plank s oporou o kolen\u00e1, dv\u00edhanie jednej ruky \u010di nohy z podlo\u017eky alebo opa\u010dnej ruky a nohy s\u00fa\u010dasne.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Plank na fitlopte, balan\u010dnej podlo\u017eke, slam ball, z\u00e1vesnom posil\u0148ovacom syst\u00e9me.<\/li><\/ul>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako sa m\u00f4\u017ee pravideln\u00e9 cvi\u010denie planku prejavi\u0165 na va\u0161ej postave, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den. (opens in a new tab)\"><strong>\u010co sa s vami stane, ke\u010f budete robi\u0165 plank ka\u017ed\u00fd de\u0148<\/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\/10\/02-plank.gif\" alt=\"12 cvikov s vlastnou v\u00e1hou, s ktor\u00fdmi sa dostanete do formy\" class=\"wp-image-303721\" width=\"853\" height=\"480\" title=\"12 cvikov s vlastnou v\u00e1hou, s ktor\u00fdmi sa dostanete do formy\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Glute bridge&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013da<span style=\"text-align: inherit\">hnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Nohy pokr\u010dte, pritiahnite ich smerom k zadku a chodidl\u00e1 nechajte na zemi.<\/span><\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spus\u0165te dolu. Pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb.<\/li><li><strong>Vari\u00e1cia cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v hornej polohe (20 \u2013 30 sek\u00fand), glute bridge na jednej nohe (jedna noha je vystret\u00e1 a smeruje k stropu).<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Glute bridge s nohami na balan\u010dnej podlo\u017eke, so \u0161irokou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovacou gumou<\/a> umiestnenou nad kolen\u00e1 \u010di s <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellom<\/a> umiestnen\u00fdm na panve.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/03-glute-bridge.gif\" alt=\"most\u00edk - bridge\" class=\"wp-image-303735\" width=\"853\" height=\"480\" title=\"most\u00edk - bridge\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pav\u00fa\u010die v\u00fdpady (Spider lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu le\u017emo s vystret\u00fdmi rukami. Dlane s roztiahnut\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom urobte pravou nohou v\u00fdpad, najlep\u0161ie a\u017e k pravej dlani (pod\u013ea va\u0161ej mobility a flexibility). Potom sa nad\u00fdchnite a vr\u00e1\u0165te nohu sp\u00e4\u0165 do v\u00fdchodiskovej polohy. N\u00e1sledne vykonajte v\u00fdpad \u013eavou nohou k \u013eavej dlani.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>Po realiz\u00e1cii v\u00fdpadu zdvihnite ruku, ku ktorej bol vykonan\u00fd v\u00fdpad, a pozrite sa na strop.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Umiestnenie posil\u0148ovacej gumy nad \u010dlenky, pou\u017eitie <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017eia na \u010dlenky<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/04-spider-lunge.gif\" alt=\"pav\u00fa\u010die v\u00fdpady - 12 cvikov s vlastnou v\u00e1hou\" class=\"wp-image-303749\" width=\"853\" height=\"480\" title=\"pav\u00fa\u010die v\u00fdpady - 12 cvikov s vlastnou v\u00e1hou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Dotyk ramena v planku<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo s vystret\u00fdmi rukami. Dlane s roztiahnut\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom zdvihnite prav\u00fa ruku a dotknite sa \u013eav\u00e9ho ramena. Z\u00e1rove\u0148 sa s\u00fastre\u010fte na udr\u017eanie stabilnej polohy. Potom ruku polo\u017ete sp\u00e4\u0165 na podlo\u017eku a rovnak\u00fd pohyb urobte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, vyt\u00e1\u010danie sa do str\u00e1n.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>Plank na kolen\u00e1ch.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Plank na fitlopte, balan\u010dnej podlo\u017eke, pripevnen\u00e9 <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017eia na z\u00e1p\u00e4stia<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/05-plank-tap.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 dotyk ramena v planku?\" class=\"wp-image-303773\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 dotyk ramena v planku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Drep<\/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. V\u00e1ha je na celej ploche chodidla.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dolu urobte drep. Dajte pritom pozor na chybn\u00e9 gu\u013eatenie chrbta v bedrovej a hrudnej oblasti chrbtice. H\u013abku drepu si zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynulo narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie sa na \u0161pi\u010dku alebo p\u00e4tu.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>Drep na jednej nohe, pumpovanie v drepe (kmity nahor a dolu v rozsahu nieko\u013ek\u00fdch centimetrov v spodnej polohe).<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Drep s posil\u0148ovacou gumou nad kolen\u00e1, s fitloptou nad hlavou, na balan\u010dnej podlo\u017eke, s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>, kettlebellom, <a href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinbalom<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovac\u00edm vakom<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/06-squat.gif\" alt=\"drep - 12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 v\u00e1s dostan\u00fa do formy\" class=\"wp-image-303787\" width=\"853\" height=\"480\" title=\"drep - 12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 v\u00e1s dostan\u00fa do formy\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Bo\u010dn\u00e9 v\u00fdpady<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa, urobte jednou nohou v\u00fdpad nabok a preneste na \u0148u v\u00e1hu. S v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte v\u00fdpad na druh\u00fa stranu. Kolen\u00e1 a \u0161pi\u010dky chodidiel smeruj\u00fa rovnak\u00fdm smerom mierne do str\u00e1n po cel\u00fd \u010das vykon\u00e1vania cviku.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, vyt\u00e1\u010danie kolien dovn\u00fatra.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>Bo\u010dn\u00e9 v\u00fdpady s v\u00fdskokom.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>V\u00fdpady s posil\u0148ovacou gumou nad kolen\u00e1 alebo \u010dlenky, na balan\u010dnej podlo\u017eke, s kettlebellom, medicinbalom alebo posil\u0148ovac\u00edm vakom.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/07-side-lunge.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 bo\u010dn\u00e9 v\u00fdpady?\" class=\"wp-image-303801\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 bo\u010dn\u00e9 v\u00fdpady?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8.&nbsp;Drep s&nbsp;v\u00fdskokom<\/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 va\u0161ich ramien. V\u00e1ha je rozlo\u017een\u00e1 rovnomerne na celej ploche chodidla.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dolu urobte drep. Dajte pritom pozor na chybn\u00e9 gu\u013eatenie chrbta v bedrovej a hrudnej oblasti chrbtice. H\u013abku drepu si zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien urobte v\u00fdskok. V hornej polohe sa nad\u00fdchnite, potom sa vr\u00e1\u0165te sp\u00e4\u0165 do drepu a v\u00fdskok zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie sa na \u0161pi\u010dku alebo p\u00e4tu.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>V hornej f\u00e1ze pridanie \u010fal\u0161ieho v\u00fdskoku s pritiahnut\u00edm kolien k hrudn\u00edku (Tuck jump).<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Drep s v\u00fdskokom na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">debnu<\/a> alebo na balan\u010dn\u00fa podlo\u017eku, s posil\u0148ovac\u00edm vakom.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/08-squat-jump.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 drep s v\u00fdskokom?\" class=\"wp-image-303815\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 drep s v\u00fdskokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fdpady s v\u00fdskokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd.<\/li><li><strong>Realiz\u00e1cia: <\/strong>\u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa rovnak\u00fdm smerom mierne do str\u00e1n po\u010das vykon\u00e1vania cviku. Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien vysko\u010dte a vo v\u00fdskoku vyme\u0148te nohy. Po dopade sa nad\u00fdchnite a hne\u010f navia\u017ete \u010fal\u0161ie opakovanie. V udr\u017ean\u00ed stability si pom\u00e1hajte rukami.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>V\u00fdpady vpred bez v\u00fdskoku.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>V\u00fdpady s v\u00fdskokom na balan\u010dn\u00fa podlo\u017eku, s posil\u0148ovac\u00edm vakom, osou a so z\u00e1\u0165a\u017eovou vestou.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/09-jumping-lunge.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 v\u00fdpady s v\u00fdskokom?\" class=\"wp-image-303829\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 v\u00fdpady s v\u00fdskokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. M\u0155tvy \u0165ah na jednej nohe<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd.<\/li><li><strong>Realiz\u00e1cia:<\/strong> \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa rovnak\u00fdm smerom mierne do str\u00e1n po\u010das vykon\u00e1vania cviku. Preneste v\u00e1hu na nohu, ktor\u00e1 je mierne pokr\u010den\u00e1. S n\u00e1dychom sa predklo\u0148te a s\u00fa\u010dasne zano\u017ete druh\u00fa nohu, ktor\u00e1 zost\u00e1va vystret\u00e1. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadnej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy. V udr\u017ean\u00ed stability v\u00e1m pom\u00f4\u017ee vzpa\u017eenie horn\u00fdch kon\u010dat\u00edn. Najprv urobte nieko\u013eko opakovan\u00ed na jednu a potom na druh\u00fa nohu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, preh\u00fdbanie sa v chrbte.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>Opora o stoli\u010dku pre lep\u0161iu stabilitu.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>M\u0155tvy \u0165ah na jednej nohe s kettlebellom v ruke, fitlopta nad hlavou, na balan\u010dnej podlo\u017eke alebo na z\u00e1vesnom posil\u0148ovacom syst\u00e9me.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/10-single-leg-deadlift.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 m\u0155tvy \u0165ah na jednej nohe?\" class=\"wp-image-303843\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 m\u0155tvy \u0165ah na jednej nohe?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpady vzad<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd.<\/li><li><strong>Realiz\u00e1cia:<\/strong> \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa rovnak\u00fdm smerom mierne do str\u00e1n po\u010das vykon\u00e1vania cviku. S n\u00e1dychom urobte jednou nohou v\u00fdpad vzad. V\u00e1ha zost\u00e1va na jednej nohe. Kolenom nohy vzad sa z\u013eahka dotknite podlo\u017eky a s v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom vykonajte v\u00fdpad na druh\u00fa stranu. V udr\u017ean\u00ed stability si pom\u00e1hajte rukami.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, preh\u00fdbanie sa v chrbte.<\/li><li><strong>Vari\u00e1cia cviku: <\/strong>V\u00fdpady vzad s oporou o stoli\u010dku, v\u00fdpady vzad s v\u00fdskokom, v\u00fdpad vzad a n\u00e1sledn\u00e9 pritiahnutie nohy k hrudn\u00edku.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami? <\/strong>V\u00fdpady vzad s osou, posil\u0148ovac\u00edm vakom, kettlebellom, fitloptou nad hlavou alebo na z\u00e1vesnom posil\u0148ovacom syst\u00e9me.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/11-reverse-lunge.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 v\u00fdpady vzad?\" class=\"wp-image-303857\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 v\u00fdpady vzad?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;12. Walkout&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom sa predklo\u0148te a rukami prejdite do vzporu le\u017emo s vystret\u00fdmi rukami. Aktivujte stred tela a s v\u00fddychom sa potom rukami odtla\u010dte od podlo\u017eky a plynulo prejdite sp\u00e4\u0165 do stoja. Narovnajte sa a urobte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi.<\/li><li><strong>Vari\u00e1cia cviku:<\/strong> Pridanie dotykov ramena alebo dv\u00edhanie kon\u010dat\u00edn v poz\u00edcii planku, pridanie k\u013euku v spodnej poz\u00edcii.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Pridanie z\u00e1\u0165a\u017eovej vesty.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/12-walkout.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 walkout?\" class=\"wp-image-303871\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 walkout?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_vzorove_treningy_s_vlastnou_vahou\"><\/span>3 vzorov\u00e9 tr\u00e9ningy s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nel\u00e1mte si hlavu s vym\u00fd\u0161\u013ean\u00edm tr\u00e9ningu, vyberte si jeden z troch vzorov\u00fdch, nachystajte podlo\u017eku na cvi\u010denie a m\u00f4\u017eete za\u010da\u0165. Po tr\u00e9ningu potom nezabudnite podpori\u0165 regener\u00e1ciu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00fdm<\/a> n\u00e1pojom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred hlavnou \u010das\u0165ou sa nezabudnite z\u013eahka zahria\u0165 (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 rozh\u00fdbte cel\u00e9 telo t\u00fdm, \u017ee kr\u00fa\u017eiv\u00fdmi pohybmi rozcvi\u010d\u00edte ve\u013ek\u00e9 k\u013aby. Po skon\u010den\u00ed hlavnej \u010dasti tr\u00e9ningu venujte nieko\u013eko min\u00fat na\u0165ahovaniu.<\/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. HIIT pre lep\u0161iu kond\u00edciu s vlastnou v\u00e1hou<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sek\u00fand cvi\u010dte, 30 sek\u00fand odpo\u010d\u00edvajte<\/li><li>za\u010dnite cvikom \u010d. 1, potom prejdite na cvik \u010d. 2 at\u010f.<\/li><li>celkovo sk\u00faste zvl\u00e1dnu\u0165 3 \u2013 5 s\u00e9ri\u00ed<\/li><li>medzi s\u00e9riami si dajte dlh\u0161iu pauzu \u2013 60 a\u017e 90 sek\u00fand<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cviky v HIIT tr\u00e9ningu<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Walkout<\/li><li>Drepy s v\u00fdskokom<\/li><li>Dotyk ramena v planku<\/li><li>Pav\u00fa\u010die v\u00fdpady<\/li><li>V\u00fdpady s v\u00fdskokom<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa v\u00fdhody HIIT tr\u00e9ningov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Klasick\u00e9 kardio alebo HIIT tr\u00e9ning &#8211; \u010co spa\u013euje tuk lep\u0161ie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tr\u00e9ning na cel\u00e9 telo s vlastnou v\u00e1hou<\/h3>\n\n\n\n<p>Najprv odcvi\u010dte jeden cvik so v\u0161etk\u00fdmi s\u00e9riami a potom prejdite na \u010fal\u0161\u00ed. Pod\u013ea potreby pridajte z\u00e1\u0165a\u017e alebo si zvo\u013ete in\u00fd variant cviku. Medzi s\u00e9riami zara\u010fte prest\u00e1vku v d\u013a\u017eke trvania 1 \u2013 2 min\u00faty.<\/p>\n\n\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\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Walkout&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Drepy s v\u00fdskokom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady vzad&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 12 na ka\u017ed\u00fa nohu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">K\u013euky<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u2013 60 sek\u00fand vo v\u00fddr\u017ei<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pav\u00fa\u010die v\u00fdpady<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 na ka\u017ed\u00fa nohu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Tr\u00e9ning na zadok a nohy s vlastnou v\u00e1hou<\/h3>\n\n\n\n<p>Najprv odcvi\u010dte jeden cvik so v\u0161etk\u00fdmi s\u00e9riami a potom prejdite na \u010fal\u0161\u00ed. Pod\u013ea potreby pridajte z\u00e1\u0165a\u017e alebo si zvo\u013ete in\u00fd variant cviku. Medzi s\u00e9riami zara\u010fte prest\u00e1vku v d\u013a\u017eke trvania 1 \u2013 2 min\u00faty.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/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 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah na jednej nohe<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 na ka\u017ed\u00fa nohu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady s v\u00fdskokom so striedan\u00edm n\u00f4h<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 16&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Drepy<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dn\u00e9 v\u00fdpady so striedan\u00edm n\u00f4h<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010eal\u0161ie praktick\u00e9 tipy na zostavenie \u00fa\u010dinn\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu bez pom\u00f4cok n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si da\u0165 pri dom\u00e1com tr\u00e9ningu do tela aj bez fitness pr\u00edslu\u0161enstva<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_s_vlastnou_vahou_na_perfektne_tvarovane_nohy\"><\/span>Tr\u00e9ning s vlastnou v\u00e1hou na perfektne tvarovan\u00e9 nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00edskajte \u010fal\u0161iu in\u0161pir\u00e1ciu na tr\u00e9ning alebo si rovno zacvi\u010dte pod\u013ea videa s cvikmi na doln\u00fa polovicu tela.&nbsp;<\/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\" 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 perfektne vytvarovan\u00e9 nohy l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/tVfAUOLa4p4?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 vlastnou v\u00e1hou dok\u00e1\u017ee nab\u00fara\u0165 tr\u00e9ningov\u00fd stereotyp a stagn\u00e1ciu. Vyu\u017eijete pri \u0148om toti\u017e svaly, ktor\u00e9 a\u017e tak v posil\u0148ovni nenam\u00e1hate, a v\u010faka tomu podpor\u00edte<strong> spevnenie postavy<\/strong>. Okrem toho popracujete na <strong>posilnen\u00ed stredu tela, koordin\u00e1cii a flexibilite<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto cviky m\u00f4\u017eete nielen upravova\u0165 pod\u013ea potreby, ale m\u00f4\u017eete si ich aj s\u0165a\u017ei\u0165 pomocou pridanej z\u00e1\u0165a\u017ee. Zara\u010fte ich do va\u0161ej rutiny v posil\u0148ovni alebo sa nechajte in\u0161pirova\u0165 vzorov\u00fdm HIIT tr\u00e9ningom, tr\u00e9ningom na nohy \u010di cel\u00e9 telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli ste sa nov\u00e9 tipy, ktor\u00e9 vyu\u017eijete vo svojom tr\u00e9ningu? Ak \u00e1no, nezabudnite zdie\u013ea\u0165 \u010dl\u00e1nok so svojimi priate\u013emi, ktor\u00ed tie\u017e ur\u010dite ocenia in\u0161pir\u00e1ciu na cvi\u010denie.&nbsp;<\/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\/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>Cviky s vlastnou v\u00e1hou m\u00f4\u017eete vykon\u00e1va\u0165 kedyko\u013evek, pozrite si 12 cvikov s vysokou intenzitou a tr\u00e9ningov\u00e9 pl\u00e1ny HICT tr\u00e9ningu, ktor\u00e9 v\u00e1s dostan\u00fa do formy.<\/p>\n","protected":false},"author":129,"featured_media":303664,"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":[3],"tags":[6058,6157,6139,6062],"filter_section":[],"filter_attribute":[13020,13022,13026],"class_list":{"0":"post-300062","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-cviky-s-vlastnou-vahou","10":"tag-domaci-trening","11":"tag-trening","12":"filter_attribute-cviky-s-vlastnou-vahou","13":"filter_attribute-domaci-trening-a-hiit","14":"filter_attribute-spravna-technika-cvicenia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300062","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=300062"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300062\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/303664"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=300062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=300062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=300062"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=300062"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=300062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}