{"id":305054,"date":"2021-10-29T10:17:14","date_gmt":"2021-10-29T08:17:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=305054"},"modified":"2021-10-29T10:54:39","modified_gmt":"2021-10-29T08:54:39","slug":"11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/","title":{"rendered":"11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho"},"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.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#Proc_cvicit_na_hrazde_s_posilovaci_gumou\" title=\"Pro\u010d cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou?&nbsp;\">Pro\u010d cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou?&nbsp;<\/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.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#Druhy_posilovacich_gum_podle_odporu\" title=\"Druhy posilovac\u00edch gum podle odporu\">Druhy posilovac\u00edch gum podle odporu<\/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.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#11_cviku_na_hrazde_s_posilovaci_gumou\" title=\"11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou\">11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou<\/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.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#Trenink_na_cele_telo_s_posilovaci_gumou\" title=\"Tr\u00e9nink na cel\u00e9 t\u011blo s posilovac\u00ed gumou\">Tr\u00e9nink na cel\u00e9 t\u011blo s posilovac\u00ed gumou<\/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.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">Pokud jsou pro v\u00e1s shyby na hrazd\u011b a dal\u0161\u00ed cviky s vlastn\u00ed vahou moc n\u00e1ro\u010dn\u00e9 a hled\u00e1te zp\u016fsob, jak si je uleh\u010dit, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. Dlouh\u00e1 posilovac\u00ed guma je cvi\u010debn\u00ed pom\u016fcka, d\u00edky kter\u00e9 se m\u016f\u017eete postupn\u011b dopracovat k prvn\u00edmu shybu. Tak\u00e9 ud\u011bl\u00e1 v\u00e1\u0161 tr\u00e9nink zaj\u00edmav\u011bj\u0161\u00ed a je\u0161t\u011b \u00fa\u010dinn\u011bj\u0161\u00ed. Zvl\u00e1dnete s n\u00ed cviky na b\u0159icho, bicepsy, tricepsy nebo z\u00e1da. D\u00e1te tak sv\u00e9mu t\u011blu<strong> nov\u00fd impuls pro<\/strong> <strong>rozvoj sval\u016f i funk\u010dn\u00ed s\u00edly <\/strong>a z\u00e1rove\u0148 tak m\u016f\u017eete p\u0159ekonat stereotyp a nudu na tr\u00e9ninku.<\/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=\"Proc_cvicit_na_hrazde_s_posilovaci_gumou\"><\/span>Pro\u010d cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Posilovac\u00ed guma je praktick\u00e1, cenov\u011b dostupn\u00e1 a skladn\u00e1 pom\u016fcka na cvi\u010den\u00ed. Na tr\u00e9ninku ji vyu\u017eij\u00ed \u00fapln\u00ed za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed sportovci. T\u00edm ale jej\u00ed v\u00fdhody zdaleka nekon\u010d\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vyu\u017eijete ji doma, v posilovn\u011b i na workoutov\u00e9m h\u0159i\u0161ti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilovac\u00ed gumu<\/a> alias expander jednodu\u0161e zav\u011bs\u00edte na hrazdu a m\u016f\u017eete hned za\u010d\u00edt cvi\u010dit. Hrazdu najdete v ka\u017ed\u00e9 posilovn\u011b, na workoutov\u00e9m h\u0159i\u0161ti a n\u011bkdo ji m\u00e1 i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastenna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doma.<\/a> Tak\u017ee mo\u017enost\u00ed, kde si zacvi\u010dit, je opravdu cel\u00e1 \u0159ada. Posilovac\u00ed guma je nav\u00edc skladn\u00e1, vleze se do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/batoh-adventure-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batohu<\/a> a m\u016f\u017eete si ji vz\u00edt i na dovolenou. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/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. Pom\u016f\u017ee v\u00e1m zvl\u00e1dnout v\u00e1\u0161 prvn\u00ed shyb<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Shyb na hrazd\u011b je pro spoustu lid\u00ed p\u0159\u00edli\u0161 t\u011b\u017ek\u00fdm cvikem. S expanderem jej ale zvl\u00e1dne t\u00e9m\u011b\u0159 ka\u017ed\u00fd. Plat\u00ed, \u017ee <strong>\u010d\u00edm v\u011bt\u0161\u00ed odpor m\u00e1,<\/strong> t\u00edm v\u00edce v\u00e1s odleh\u010d\u00ed a <strong>cvi\u010den\u00ed shyb\u016f bude snadn\u011bj\u0161\u00ed.<\/strong> Dok\u00e1\u017eete d\u00edky n\u011bmu l\u00e9pe kontrolovat pohyb a zapojovat spr\u00e1vn\u00e9 svaly. Ze za\u010d\u00e1tku si klidn\u011b vezm\u011bte expandery dva. Nau\u010d\u00edte se tak spr\u00e1vnou techniku a s t\u00edm, jak budete s\u00edlit, m\u016f\u017eete odpor sni\u017eovat. Tak se \u010dasem vcelku jednodu\u0161e dostanete a\u017e ke shybu bez dopomoci. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/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\">3. Zpest\u0159\u00ed v\u00e1\u0161 tr\u00e9nink na hrazd\u011b<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud pravideln\u011b cvi\u010d\u00edte na hrazd\u011b s vlastn\u00ed vahou a hled\u00e1te nov\u00e9 cviky, kter\u00fdmi zat\u00ed\u017e\u00edte zase trochu jin\u00e9 svaly, je posilovac\u00ed guma ide\u00e1ln\u00edm \u0159e\u0161en\u00edm. D\u00edky n\u00ed m\u016f\u017eete p\u0159idat t\u0159eba <strong>izolovan\u00e9 cviky na biceps, triceps nebo mezilopatkov\u00e9 svaly.<\/strong> V\u00e1\u0161 tr\u00e9nink se tak stane zaj\u00edmav\u011bj\u0161\u00ed a je\u0161t\u011b komplexn\u011bj\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/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\/Band-2-1124x749.jpg\" alt=\"V\u00fdhody tr\u00e9ninku s posilovac\u00ed gumou\" class=\"wp-image-305085\" width=\"843\" height=\"562\" title=\"V\u00fdhody tr\u00e9ninku s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u016f\u017eete postupn\u011b zvy\u0161ovat z\u00e1t\u011b\u017e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Posilovac\u00ed gumy maj\u00ed r\u016fzn\u00e9 stupn\u011b odporu.<\/strong> Ve visu na hrazd\u011b plat\u00ed, \u017ee \u010d\u00edm v\u011bt\u0161\u00ed odpor, t\u00edm bude proveden\u00ed cviku snaz\u0161\u00ed. U cvik\u016f typu p\u0159\u00edtahy na biceps je to ale opa\u010dn\u011b. Z toho d\u016fvodu je lep\u0161\u00ed m\u00edt k dispozici r\u016fzn\u00e9 gumy. \u010casem si tak m\u016f\u017eete zvy\u0161ovat obt\u00ed\u017enost, d\u00edky \u010demu\u017e podpo\u0159\u00edte samotn\u00fd progres. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. R\u016fst s\u00edly a svalov\u00e9 hmoty<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed s posilovac\u00ed gumou dok\u00e1\u017ee aktivovat a zat\u00ed\u017eit svalov\u00e1 vl\u00e1kna. Pokud je tato z\u00e1t\u011b\u017e dostate\u010dn\u00e1 a postupn\u011b se zvy\u0161uje (zvy\u0161ov\u00e1n\u00ed nebo sni\u017eov\u00e1n\u00ed odporu, po\u010dtu opakov\u00e1n\u00ed atd.), <strong>doch\u00e1z\u00ed k r\u016fstu sval\u016f i s\u00edly.<\/strong> Sice od n\u00ed nem\u016f\u017eete o\u010dek\u00e1vat stejn\u00e9 svalov\u00e9 p\u0159\u00edr\u016fstky jako z t\u011b\u017ek\u00fdch \u010dinek, ale i tak m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zpest\u0159en\u00edm silov\u00e9ho tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud za\u010d\u00edn\u00e1te s tr\u00e9ninkem na hrazd\u011b a chcete se nau\u010dit cvi\u010dit i bez posilovac\u00ed gumy, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong><\/a><\/p>\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=\"8344,28338,32659,73135,80965\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Druhy_posilovacich_gum_podle_odporu\"><\/span>Druhy posilovac\u00edch gum podle odporu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Posilovac\u00ed gumy neboli expandery najdete s r\u016fzn\u00fdmi odpory. Typicky maj\u00ed 5 level\u016f v odli\u0161n\u00fdch barv\u00e1ch. \u010c\u00edm v\u011bt\u0161\u00ed odpor expander m\u00e1, t\u00edm z\u00edsk\u00e1te v\u011bt\u0161\u00ed dopomoc ve shybu, a naopak v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e t\u0159eba p\u0159i p\u0159\u00edtahu na biceps.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Level 1<\/a>: Odpor 11\u201329 kg.<\/li><li><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Level 2<\/a>: Odpor 13\u201336 kg.<\/li><li><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Level 3<\/a>: Odpor 23\u201357 kg.<\/li><li><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-4-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Level 4<\/a>: Odpor 27\u201379 kg.<\/li><li><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Level 5<\/a>: Odpor 36\u2013104 kg.<\/li><\/ol>\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=\"11_cviku_na_hrazde_s_posilovaci_gumou\"><\/span>11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e1sleduj\u00edc\u00edmi cviky m\u016f\u017eete \u00fa\u010dinn\u011b pos\u00edlit celou horn\u00ed polovinu t\u011bla. Nav\u00edc se daj\u00ed snadno vyu\u017e\u00edt i v r\u00e1mci samostatn\u00e9ho tr\u00e9ninku nebo je m\u016f\u017eete p\u0159idat k va\u0161im obl\u00edben\u00fdm cvik\u016fm s \u010dinkami a jin\u00fdm <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00edm<\/a>. Stejn\u011b tak m\u016f\u017eete kombinovat cviky na hrazd\u011b s posilovac\u00ed gumou a bez n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed za\u010d\u00e1tkem se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>). Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed s expandery se soust\u0159e\u010fte na spr\u00e1vnou techniku a m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla. Pohyb by m\u011bl b\u00fdt kontrolovan\u00fd a sna\u017ete se jej d\u011blat v cel\u00e9m rozsahu. Expandery s men\u0161\u00edm, nebo v\u011bt\u0161\u00edm odporem st\u0159\u00eddejte podle sv\u00fdch silov\u00fdch schopnost\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Shyby s posilovac\u00ed gumou nadhmatem<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za horn\u00ed \u010d\u00e1st konstrukce hrazdy. Zav\u011bste se za ni nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. Jednou nohou nebo ob\u011bma se zav\u011bste do posilovac\u00ed gumy. Lopatky st\u00e1hn\u011bte k sob\u011b a nohy nechte nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>Se st\u00e1hnut\u00fdmi lopatkami a v\u00fddechem aktivujte svaly zad a pa\u017e\u00ed a za\u010dn\u011bte se kontrolovan\u011b p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, s n\u00e1dechem se za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou a nadm\u011brn\u00fd z\u00e1klon.<\/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\/10\/01-Resistance-band-pull-up-1.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby s posilovac\u00ed gumou nadhmatem?\" class=\"wp-image-305313\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby s posilovac\u00ed gumou nadhmatem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Shyby s posilovac\u00ed gumou podhmatem<\/strong>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za horn\u00ed \u010d\u00e1st konstrukce hrazdy. Zav\u011bste se za ni podhmatem (dlan\u011b sm\u011b\u0159uj\u00ed k v\u00e1m) s \u00fachopem zhruba na \u0161\u00ed\u0159i ramen. Jednou nohou nebo ob\u011bma se zav\u011bste do posilovac\u00ed gumy. Lopatky st\u00e1hn\u011bte k sob\u011b a nohy nechte nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed:<\/strong> Se st\u00e1hnut\u00fdmi lopatkami a v\u00fddechem aktivujte svaly zad,pa\u017e\u00ed a za\u010dn\u011bte se p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, s n\u00e1dechem se za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad v horn\u00ed pozici, vyv\u011b\u0161ov\u00e1n\u00ed lopatek a dopomoc \u0161vihem nohou.<\/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\/10\/02-Chin-up.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby s posilovac\u00ed gumou podhmatem?\" class=\"wp-image-305327\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby s posilovac\u00ed gumou podhmatem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. P\u0159\u00edtahy na z\u00e1da a mezilopatkov\u00e9 svaly s posilovac\u00ed gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu omotejte okolo bo\u010dn\u00ed \u010d\u00e1sti konstrukce hrazdy zhruba ve v\u00fd\u0161i va\u0161eho pasu. Postavte se k hrazd\u011b \u010delem a m\u00edrn\u011b pokr\u010dte nohy v kolenou. Nata\u017een\u00fdma rukama chytn\u011bte oba konce posilovac\u00ed gumy a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace z\u00e1dov\u00fdch a pa\u017en\u00edch sval\u016f p\u0159it\u00e1hn\u011bte gumu sm\u011brem k pasu. V p\u0159ita\u017een\u00ed sekundu podr\u017ete a s n\u00e1dechem pa\u017ee zase nat\u00e1hn\u011bte. Cvik si uleh\u010d\u00edte tak, \u017ee si vezmete gumu s men\u0161\u00edm odporem nebo se postav\u00edte bl\u00ed\u017ee k hrazd\u011b. Po celou dobu cviku zachovejte p\u0159irozen\u00e9 zak\u0159iven\u00ed zad.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.&nbsp;<\/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\/10\/03-Pritahy-gumy-omotane-gumy-na-zada_2.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy na z\u00e1da a mezilopatkov\u00e9 svaly s posilovac\u00ed gumou?\" class=\"wp-image-305341\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy na z\u00e1da a mezilopatkov\u00e9 svaly s posilovac\u00ed gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Stahov\u00e1n\u00ed posilovac\u00ed gumy na triceps<\/strong>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za horn\u00ed \u010d\u00e1st konstrukce hrazdy. Postavte se pod hrazdu a m\u00edrn\u011b pokr\u010dte nohy v kolenou. Zav\u011b\u0161enou gumu chytn\u011bte ob\u011bma rukama, kter\u00e9 v loktech sv\u00edraj\u00ed \u00fahel zhruba 90 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace triceps\u016f narovn\u00e1vejte ruce v loktech a stahujte gumu sm\u011brem dol\u016f. Ve spodn\u00ed pozici se sna\u017ete dlan\u011b vyto\u010dit ven sm\u011brem od t\u011bla. Ve sta\u017een\u00ed sekundu podr\u017ete a s n\u00e1dechem pa\u017ee zase pokr\u010dte. Cvik si uleh\u010d\u00edte, kdy\u017e si vezmete gumu s men\u0161\u00edm odporem. Po celou dobu cviku zachovejte p\u0159irozen\u00e9 zak\u0159iven\u00ed zad.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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\/10\/04-Stahovani-zavesene-gumy-na-hrazde-na-triceps.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit stahov\u00e1n\u00ed posilovac\u00ed gumy na triceps?\" class=\"wp-image-305355\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit stahov\u00e1n\u00ed posilovac\u00ed gumy na triceps?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Stahov\u00e1n\u00ed posilovac\u00ed gumy na z\u00e1da<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za horn\u00ed \u010d\u00e1st konstrukce hrazdy. Chy\u0165te ji nata\u017een\u00fdma rukama. Postavte se d\u00e1l od hrazdy, b\u011b\u017ete do lehk\u00e9ho p\u0159edklonu, nohy m\u00edrn\u011b pokr\u010dte v kolenou a zachovejte rovn\u00e1 z\u00e1da. Ruce vzpa\u017ete a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace z\u00e1dov\u00fdch sval\u016f p\u0159ipa\u017ete, v p\u0159ipa\u017een\u00ed sekundu setrvejte a s n\u00e1dechem ruce zase vzpa\u017ete. Pa\u017ee z\u016fst\u00e1vaj\u00ed narovnan\u00e9 v loktech. Cvik si uleh\u010d\u00edte, kdy\u017e si vezmete gumu s men\u0161\u00edm odporem nebo se postav\u00edte bl\u00ed\u017e k hrazd\u011b. Po celou dobu cviku zachovejte p\u0159irozen\u00e9 zak\u0159iven\u00ed zad.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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\/10\/05-Stahovani-zavesene-gumy-na-hrazde-na-zada.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit stahov\u00e1n\u00ed posilovac\u00ed gumy na z\u00e1da?\" class=\"wp-image-305369\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit stahov\u00e1n\u00ed posilovac\u00ed gumy na z\u00e1da?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. <strong>P\u0159\u00edtahy posilovac\u00ed gumy na biceps<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za horn\u00ed \u010d\u00e1st konstrukce hrazdy. Chy\u0165te ji jednou rukou podhmatem a p\u0159edpa\u017ete. Postavte se d\u00e1l od hrazdy, nohy m\u016f\u017eete lehce pokr\u010dit v kolenou a postavte se na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace biceps\u016f p\u0159itahujte gumu sm\u011brem k rameni. V p\u0159\u00edtahu sekundu vydr\u017ete a s n\u00e1dechem zase pa\u017ei narovnejte v lokti. Cvik si uleh\u010d\u00edte, kdy\u017e si vezmete gumu s men\u0161\u00edm odporem nebo se postav\u00edte bl\u00ed\u017e k hrazd\u011b. Po celou dobu cviku se soust\u0159e\u010fte na udr\u017een\u00ed loktu ve stejn\u00e9 poloze a zachovejte p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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\/10\/06-Pritahy-zavesene-gumy-na-biceps.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy posilovac\u00ed gumy na biceps?\" class=\"wp-image-305383\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy posilovac\u00ed gumy na biceps?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Tlaky s posilovac\u00ed gumou na hrudn\u00edk<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu omotejte okolo bo\u010dn\u00ed \u010d\u00e1sti konstrukce hrazdy zhruba ve v\u00fd\u0161i va\u0161ich lopatek. Postavte se k hrazd\u011b z\u00e1dy a provle\u010dte gumu p\u0159es hlavu tak, abyste ji m\u011bli pod rameny. Uchopte ji ob\u011bma rukama ve vzd\u00e1lenosti od sebe v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace prsn\u00edch a pa\u017en\u00edch sval\u016f nat\u00e1hn\u011bte gumu a p\u0159edpa\u017ete. V p\u0159edpa\u017een\u00ed sekundu podr\u017ete a s n\u00e1dechem pa\u017ee zase pokr\u010dte. Cvik si uleh\u010d\u00edte, kdy\u017e si vezmete gumu s men\u0161\u00edm odporem nebo se postav\u00edte bl\u00ed\u017ee k hrazd\u011b. Po celou dobu cviku se soust\u0159e\u010fte na zachov\u00e1n\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.&nbsp;<\/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\/10\/08-Tlaky-s-gumou-na-hrudnik_2.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit tlaky s posilovac\u00ed gumou na hrudn\u00edk?\" class=\"wp-image-305944\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit tlaky s posilovac\u00ed gumou na hrudn\u00edk?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Kliky s dopomoc\u00ed posilovac\u00ed gumy zav\u011b\u0161en\u00e9 na hrazd\u011b (<strong>Assisted Bands Push Ups<\/strong>)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za horn\u00ed \u010d\u00e1st konstrukce hrazdy. Klekn\u011bte si na zem pod hrazdu a p\u0159ejd\u011bte do vzporu le\u017emo s t\u00edm, \u017ee se zav\u011bs\u00edte (v m\u00edst\u011b bok\u016f) na gumu. Pa\u017ee m\u011bjte nata\u017een\u00e9, aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.<\/li><li><strong>Proveden\u00ed:<\/strong> Po n\u00e1dechu prove\u010fte klik a ve spodn\u00ed poloze se sna\u017ete hrudn\u00edkem lehce dotknout zem\u011b. Pot\u00e9 s v\u00fddechem zatla\u010dte celou plochou ruk do podlo\u017eky, vra\u0165te se do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Cvik si uleh\u010d\u00edte, kdy\u017e zvol\u00edte gumu s vy\u0161\u0161\u00edm odporem nebo budete d\u011blat kliky na kolenou.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (zejm\u00e9na v bedern\u00ed oblasti), nekontrolovan\u00fd pohyb, nestabiln\u00ed lopatky, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla.&nbsp;<\/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\/10\/09-Asisted-bands-push-ups.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kliky s dopomoc\u00ed posilovac\u00ed gumy zav\u011b\u0161en\u00e9 na hrazd\u011b (Assisted bands push ups)?\" class=\"wp-image-305959\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kliky s dopomoc\u00ed posilovac\u00ed gumy zav\u011b\u0161en\u00e9 na hrazd\u011b (Assisted bands push ups)?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Plank<\/strong> s p\u0159itahov\u00e1n\u00edm posilovac\u00ed gumy k bok\u016fm (Plank Hip Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu omotejte za spodn\u00ed \u010d\u00e1st konstrukce hrazdy. Klekn\u011bte si na zem p\u0159ed hrazdu a p\u0159ejd\u011bte do vzporu le\u017emo na nata\u017een\u00fdch rukou. Chy\u0165te rukama oba konce gumy a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159it\u00e1hn\u011bte pravou ruku k lev\u00e9mu boku. S n\u00e1dechem ruku vra\u0165te do v\u00fdchoz\u00ed polohy a cvik prove\u010fte na druhou stranu. Uleh\u010d\u00edte si jej, kdy\u017e zvol\u00edte gumu s men\u0161\u00edm odporem nebo se p\u0159ibl\u00ed\u017e\u00edte k hrazd\u011b.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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\/10\/11-Plank-Hip-Taps_2.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kliky plank s p\u0159itahov\u00e1n\u00edm posilovac\u00ed gumy k bok\u016fm (Plank Hip Taps)?\" class=\"wp-image-305974\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kliky plank s p\u0159itahov\u00e1n\u00edm posilovac\u00ed gumy k bok\u016fm (Plank Hip Taps)?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. <strong>Zkracova\u010dky s gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte za spodn\u00ed \u010d\u00e1st konstrukce hrazdy. Lehn\u011bte si na zem z\u00e1dy p\u0159ed hrazdu a rukama chy\u0165te oba konce gumy. Lokty sm\u011b\u0159uj\u00ed pod\u00e9l t\u011bla ke kolen\u016fm.<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f sna\u017ete co nejv\u00edce p\u0159it\u00e1hnout hrudn\u00edk ke kolen\u016fm. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice a cvik zopakujte. Cvik si uleh\u010d\u00edte, kdy\u017e zvol\u00edte gumu s men\u0161\u00edm odporem.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/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\/10\/10-Sit-Ups-s-gumou.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit sit-ups na b\u0159icho s posilovac\u00ed gumou?\" class=\"wp-image-306002\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit sit-ups na b\u0159icho s posilovac\u00ed gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. <strong>Rotace na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu omotejte okolo bo\u010dn\u00ed \u010d\u00e1sti konstrukce hrazdy zhruba ve v\u00fd\u0161i va\u0161eho pasu. Postavte se k hrazd\u011b bokem s nohama ve vzd\u00e1lenosti na \u0161\u00ed\u0159i bok\u016f, nebo lehce \u0161ir\u0161\u00ed. Nohy pokr\u010dte m\u00edrn\u011b v kolenech a ob\u011bma rukama sou\u010dasn\u011b uchopte posilovac\u00ed gumu. P\u0159edpa\u017ete s nata\u017een\u00fdma rukama a hlavou i trupem se oto\u010dte sm\u011brem k hrazd\u011b.<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace bo\u010dn\u00edch b\u0159i\u0161n\u00edch sval\u016f ud\u011blejte rotaci trupu na opa\u010dnou stranu. Po celou dobu m\u011bjte nata\u017een\u00e9 pa\u017ee p\u0159ed sebou a rovn\u00e1 z\u00e1da. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Cvik si uleh\u010d\u00edte, kdy\u017e zvol\u00edte gumu s men\u0161\u00edm odporem nebo se postav\u00edte bl\u00ed\u017e k hrazd\u011b. Nejprve odcvi\u010dte n\u011bkolik opakov\u00e1n\u00ed na jednu stranu, pot\u00e9 se oto\u010dte a to stejn\u00e9 zopakujte na druhou.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.&nbsp;<\/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\/10\/12-rotace-na-sikme-brisaky.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit rotaci na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly s posilovac\u00ed gumou?\" class=\"wp-image-305988\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit rotaci na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly s posilovac\u00ed gumou?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_na_cele_telo_s_posilovaci_gumou\"><\/span>Tr\u00e9nink na cel\u00e9 t\u011blo s posilovac\u00ed gumou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">S posilovac\u00ed gumou si m\u016f\u017eete zacvi\u010dit i bez hrazdy. Vyzkou\u0161ejte t\u0159eba n\u00e1\u0161 12minutov\u00fd tr\u00e9nink na cel\u00e9 t\u011blo.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 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=\"12-minutov\u00fd full body tr\u00e9nink s posilovac\u00ed gumou I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/eMRg3iu3plM?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_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e9nink na hrazd\u011b s posilovac\u00ed gumou zvl\u00e1dnete t\u00e9m\u011b\u0159 kdekoliv. Sta\u010d\u00ed ji sbalit do batohu a vyrazit na bl\u00edzk\u00e9 workoutov\u00e9 h\u0159i\u0161t\u011b nebo do posilovny. Pak si jednodu\u0161e vyberete n\u011bkter\u00e9 z 11 uveden\u00fdch cvik\u016f. Zm\u011bnou polohy t\u011bla a v\u00fdb\u011brem m\u00edry odporu gumy uprav\u00edte jejich n\u00e1ro\u010dnost a po\u0159\u00e1dn\u00fd tr\u00e9nink m\u016f\u017ee za\u010d\u00edt.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00e1 se o <strong>vysoce efektivn\u00ed cviky, kter\u00fdmi pos\u00edl\u00edte b\u0159i\u0161n\u00ed svaly, cel\u00e9 pa\u017ee a tak\u00e9 z\u00e1da<\/strong>. Pokud u cvik\u016f na hrazd\u011b s posilovac\u00ed gumou vytrv\u00e1te a budete postupn\u011b zvy\u0161ovat z\u00e1t\u011b\u017e, m\u016f\u017eete se t\u011b\u0161it na r\u016fst svalov\u00e9 hmoty i s\u00edly na cel\u00e9 horn\u00ed polovin\u011b t\u011bla. Cvi\u010den\u00edm s expandery si tak m\u016f\u017eete zpest\u0159it klasick\u00fd silov\u00fd tr\u00e9nink s \u010dinkami a na stroj\u00edch ve fitku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te jej sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed tak\u00e9 jist\u011b ocen\u00ed tipy na cviky na hrazd\u011b s posilovac\u00ed gumou.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\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>Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou? V \u010dl\u00e1nku najdete n\u00e1vod na 11 \u00fa\u010dinn\u00fdch cvik\u016f pro siln\u011bj\u0161\u00ed pa\u017ee, z\u00e1da a b\u0159icho. <\/p>\n","protected":false},"author":129,"featured_media":305073,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7101,7257,7479],"filter_section":[],"filter_attribute":[13021,13016,13014,13015,13026],"class_list":["post-305054","post","type-post","status-publish","format-standard","has-post-thumbnail","category-treninkove-plany","tag-cviceni","tag-pomucky-na-cviceni","tag-silovy-trenink","tag-trenink","filter_attribute-cviky-a-treningy-s-pomockami","filter_attribute-cviky-na-brucho","filter_attribute-cviky-na-chrbat","filter_attribute-cviky-na-ruky","filter_attribute-spravna-technika-cvicenia","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou? V \u010dl\u00e1nku najdete 11 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. Pos\u00edl\u00edte d\u00edky nim b\u0159icho, bicepsy, tricepsy i z\u00e1da.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou? V \u010dl\u00e1nku najdete 11 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. Pos\u00edl\u00edte d\u00edky nim b\u0159icho, bicepsy, tricepsy i z\u00e1da.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-29T08:17:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-29T08:54:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-3.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho\",\"datePublished\":\"2021-10-29T08:17:14+00:00\",\"dateModified\":\"2021-10-29T08:54:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\"},\"wordCount\":2765,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-3.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"pom\u016fcky na cvi\u010den\u00ed\",\"silov\u00fd tr\u00e9nink\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\",\"name\":\"11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-3.png\",\"datePublished\":\"2021-10-29T08:17:14+00:00\",\"dateModified\":\"2021-10-29T08:54:39+00:00\",\"description\":\"Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b s posilovac\u00ed gumou? 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