{"id":307831,"date":"2021-10-29T14:10:59","date_gmt":"2021-10-29T12:10:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307831"},"modified":"2021-11-08T14:29:11","modified_gmt":"2021-11-08T13:29:11","slug":"11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/","title":{"rendered":"11 cvikov na hrazde s posil\u0148ovacou gumou na ruky, chrb\u00e1t a brucho"},"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\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/#Preco_cvicit_na_hrazde_s_posilnovacou_gumou\" title=\"Pre\u010do cvi\u010di\u0165 na hrazde s posil\u0148ovacou gumou?\">Pre\u010do cvi\u010di\u0165 na hrazde s posil\u0148ovacou gumou?<\/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\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/#Druhy_posilnovacich_gum_podla_odporu\" title=\"Druhy posil\u0148ovac\u00edch g\u00fam pod\u013ea odporu\">Druhy posil\u0148ovac\u00edch g\u00fam pod\u013ea 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.sk\/blog\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/#11_cvikov_na_hrazde_s_posilnovacou_gumou\" title=\"11 cvikov na hrazde s posil\u0148ovacou gumou\">11 cvikov na hrazde s posil\u0148ovacou 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.sk\/blog\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/#Trening_na_cele_telo_s_posilnovacou_gumou\" title=\"Tr\u00e9ning na cel\u00e9 telo s posil\u0148ovacou gumou\">Tr\u00e9ning na cel\u00e9 telo s posil\u0148ovacou 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.sk\/blog\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/#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>Ak s\u00fa pre v\u00e1s zhyby na hrazde a \u010fal\u0161ie cviky s vlastnou v\u00e1hou ve\u013emi n\u00e1ro\u010dn\u00e9 a h\u013ead\u00e1te sp\u00f4sob, ako si ich u\u013eah\u010di\u0165, ste na spr\u00e1vnom mieste. Dlh\u00e1 posil\u0148ovacia guma je cvi\u010debn\u00e1 pom\u00f4cka, v\u010faka ktorej sa m\u00f4\u017eete postupne dopracova\u0165 k prv\u00e9mu zhybu. V\u00e1\u0161 tr\u00e9ning bude e\u0161te zauj\u00edmavej\u0161\u00ed a \u00fa\u010dinnej\u0161\u00ed. S posil\u0148ovacou gumou zvl\u00e1dnete cviky na brucho, bicepsy, tricepsy alebo chrb\u00e1t. Svojmu telu tak d\u00e1te<strong> nov\u00fd impulz na <\/strong><strong>rozvoj svalov a funk\u010dnej sily<\/strong>, z\u00e1rove\u0148 m\u00f4\u017eete prekona\u0165 stereotyp a nudu na tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_cvicit_na_hrazde_s_posilnovacou_gumou\"><\/span>Pre\u010do cvi\u010di\u0165 na hrazde s posil\u0148ovacou gumou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posil\u0148ovacia guma je praktick\u00e1, cenovo dostupn\u00e1 a skladn\u00e1 pom\u00f4cka na cvi\u010denie. Na tr\u00e9ningu ju vyu\u017eij\u00fa \u00fapln\u00ed za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed \u0161portovci. T\u00fdm v\u0161ak z\u010faleka nekon\u010dia jej v\u00fdhody.&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 ju doma, v posil\u0148ovni aj na workoutovom ihrisku<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Posil\u0148ovaciu gumu<\/a> alias expander jednoducho zaves\u00edte na hrazdu a hne\u010f m\u00f4\u017eete za\u010da\u0165 cvi\u010di\u0165. Hrazdu n\u00e1jdete v ka\u017edej posil\u0148ovni, na workoutovom ihrisku a niekto ju m\u00e1 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastenna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma<\/a>. Tak\u017ee mo\u017enost\u00ed, kde si zacvi\u010di\u0165, je naozaj mnoho. Posil\u0148ovacia guma je navy\u0161e skladn\u00e1, vojde sa do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/batoh-adventure-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">batoha<\/a> a m\u00f4\u017eete si ju vzia\u0165 aj na dovolenku. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pom\u00f4\u017ee v\u00e1m zvl\u00e1dnu\u0165 v\u00e1\u0161 prv\u00fd zhyb<\/h3>\n\n\n\n<p>Zhyb na hrazde je pre mnoh\u00fdch \u013eud\u00ed pr\u00edli\u0161 \u0165a\u017ek\u00fdm cvikom. S expanderom ho v\u0161ak zvl\u00e1dne takmer ka\u017ed\u00fd. Plat\u00ed, \u017ee <strong>\u010d\u00edm v\u00e4\u010d\u0161\u00ed odpor m\u00e1<\/strong>, t\u00fdm viac v\u00e1s od\u013eah\u010d\u00ed a <strong>cvi\u010denie zhybov bude \u013eah\u0161ie<\/strong>. V\u010faka nemu dok\u00e1\u017eete lep\u0161ie kontrolova\u0165 pohyb a zap\u00e1ja\u0165 spr\u00e1vne svaly. Zo za\u010diatku si pokojne vezmite dva expandery. T\u00fdmto sp\u00f4sobom sa nau\u010d\u00edte spr\u00e1vnu techniku a ako budete silnie\u0165, m\u00f4\u017eete zni\u017eova\u0165 odpor. \u010casom sa teda vcelku jednoducho dostanete a\u017e k zhybu bez pomoci. <span class=\"tadv-color\" style=\"color: #ff6600\">[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. Spestr\u00ed v\u00e1\u0161 tr\u00e9ning na hrazde<\/h3>\n\n\n\n<p>Ak pravidelne cvi\u010d\u00edte na hrazde s vlastnou v\u00e1hou a h\u013ead\u00e1te nov\u00e9 cviky, ktor\u00fdmi za\u0165a\u017e\u00edte zase trochu in\u00e9 svaly, posil\u0148ovacia guma je ide\u00e1lnym rie\u0161en\u00edm. V\u010faka nej m\u00f4\u017eete prida\u0165 napr\u00edklad <strong>izolovan\u00e9 cviky na biceps, triceps alebo medzilopatkov\u00e9 svaly<\/strong>. V\u00e1\u0161 tr\u00e9ning sa tak stane zauj\u00edmavej\u0161\u00ed a e\u0161te komplexnej\u0161\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9ningu s posil\u0148ovacou gumou\" class=\"wp-image-305085\" width=\"843\" height=\"562\" title=\"V\u00fdhody tr\u00e9ningu s posil\u0148ovacou 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\u00f4\u017eete postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e<\/h3>\n\n\n\n<p><strong>Posil\u0148ovacie gumy maj\u00fa r\u00f4zne stupne odporu.<\/strong> Vo vise na hrazde plat\u00ed, \u017ee \u010d\u00edm v\u00e4\u010d\u0161\u00ed odpor, t\u00fdm bude vykonanie cviku \u013eah\u0161ie. Pri cvikoch typu pr\u00ed\u0165ahy na biceps je to v\u0161ak opa\u010dne. Z toho d\u00f4vodu je lep\u0161ie ma\u0165 k dispoz\u00edcii r\u00f4zne gumy. \u010casom si teda m\u00f4\u017eete zvy\u0161ova\u0165 ob\u0165a\u017enos\u0165, v\u010faka \u010domu podpor\u00edte samotn\u00fd progres. <span class=\"tadv-color\" style=\"color: #ff6600\">[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. Rast sily a svalovej hmoty<\/h3>\n\n\n\n<p>Cvi\u010denie s posil\u0148ovacou gumou dok\u00e1\u017ee aktivova\u0165&nbsp; a za\u0165a\u017ei\u0165 svalov\u00e9 vl\u00e1kna. Ak je t\u00e1to z\u00e1\u0165a\u017e dostato\u010dn\u00e1 a postupne sa zvy\u0161uje (zvy\u0161ovanie alebo zni\u017eovanie odporu, po\u010dtu opakovan\u00ed at\u010f.), <strong>doch\u00e1dza k rastu svalov aj sily<\/strong>. Nem\u00f4\u017eete od nej o\u010dak\u00e1va\u0165 rovnak\u00e9 svalov\u00e9 pr\u00edrastky ako z \u0165a\u017ek\u00fdch \u010diniek, napriek tomu m\u00f4\u017ee by\u0165 skvel\u00fdm spestren\u00edm silov\u00e9ho tr\u00e9ningu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak za\u010d\u00ednate s tr\u00e9ningom na hrazde a chcete sa nau\u010di\u0165 cvi\u010di\u0165 aj bez posil\u0148ovacej gumy, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako cvi\u010di\u0165 na hrazde? 10 cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Druhy_posilnovacich_gum_podla_odporu\"><\/span>Druhy posil\u0148ovac\u00edch g\u00fam pod\u013ea odporu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posil\u0148ovacie gumy alebo expandery n\u00e1jdete s r\u00f4znymi odpormi. Typicky maj\u00fa 5 levelov v odli\u0161n\u00fdch farb\u00e1ch. \u010c\u00edm v\u00e4\u010d\u0161\u00ed odpor expander m\u00e1, t\u00fdm z\u00edskate v\u00e4\u010d\u0161iu pomoc v zhybe a naopak, v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e napr\u00edklad pri pr\u00ed\u0165ahu 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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Level 1<\/a>: Odpor 11 \u2013 29 kg.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Level 2<\/a>: Odpor 13 \u2013 36 kg.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Level 3<\/a>: Odpor 23 \u2013 57 kg.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-4-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Level 4<\/a>: Odpor 27 \u2013 79 kg.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Level 5<\/a>: Odpor 36 \u2013 104 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_cvikov_na_hrazde_s_posilnovacou_gumou\"><\/span>11 cvikov na hrazde s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasleduj\u00facimi cvikmi m\u00f4\u017eete \u00fa\u010dinne posilni\u0165 cel\u00fa horn\u00fa polovicu tela. Navy\u0161e sa daj\u00fa jednoducho vyu\u017ei\u0165 aj v r\u00e1mci samostatn\u00e9ho tr\u00e9ningu alebo ich m\u00f4\u017eete prida\u0165 k va\u0161im ob\u013e\u00faben\u00fdm cvikom s \u010dinkami a in\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017e\u00edm<\/a>. Takisto m\u00f4\u017eete kombinova\u0165 cviky na hrazde s posil\u0148ovacou gumou \u010di bez nej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred za\u010diatkom 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 precvi\u010d\u00edte ve\u013ek\u00e9 k\u013aby. Po skon\u010den\u00ed hlavnej \u010dasti 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<p>Pri cvi\u010den\u00ed s expandermi sa s\u00fastre\u010fte na spr\u00e1vnu techniku a majte aktivovan\u00fd stred tela. Pohyb by mal by\u0165 kontrolovan\u00fd a sna\u017ete sa ho robi\u0165 v celom rozsahu. Expandery s men\u0161\u00edm alebo v\u00e4\u010d\u0161\u00edm odporom striedajte pod\u013ea svojich 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. Zhyby nadhmatom s posil\u0148ovacou gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na horn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. Zaveste sa na \u0148u nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ako je \u0161\u00edrka ramien. Jednou nohou alebo obidvomi nohami sa podoprite o posil\u0148ovaciu gumu. Lopatky stiahnite k sebe a nohy majte vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia: <\/strong>So stiahnut\u00fdmi lopatkami a v\u00fddychom aktivujte svaly chrbta a r\u00fak a za\u010dnite sa kontrolovane pri\u0165ahova\u0165 nahor. Hrudn\u00edk smerujte k hrazde. Ke\u010f sa hlavou dostanete trochu nad \u00farove\u0148 hrazdy, s n\u00e1dychom sa za\u010dnite pomaly sp\u00fa\u0161\u0165a\u0165 dolu. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, neuvo\u013e\u0148ujte lopatky a zhyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta, uvo\u013e\u0148ovanie lopatiek, pom\u00e1hanie si \u0161vihom n\u00f4h a nadmern\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=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby nadhmatom s posil\u0148ovacou gumou?\" class=\"wp-image-305313\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby nadhmatom s posil\u0148ovacou gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Zhyby podhmatom s posil\u0148ovacou gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na horn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. Zaveste sa na \u0148u podhmatom (dlane smeruj\u00fa k v\u00e1m) s \u00fachopom pribli\u017ene na \u0161\u00edrku ramien. O posil\u0148ovaciu gumu sa podoprite jednou nohou alebo obidvomi nohami. Lopatky stiahnite k sebe a nohy nechajte vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia:<\/strong> So stiahnut\u00fdmi lopatkami a v\u00fddychom aktivujte svaly chrbta, r\u00fak a za\u010dnite sa pri\u0165ahova\u0165 nahor. Hrudn\u00edk smerujte k hrazde. Ke\u010f sa dostanete hlavou trochu nad \u00farove\u0148 hrazdy, s n\u00e1dychom sa pomaly za\u010dnite sp\u00fa\u0161\u0165a\u0165 dolu. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, neuvo\u013e\u0148ujte lopatky a zhyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta v hornej poz\u00edcii, uvo\u013e\u0148ovanie lopatiek a pom\u00e1hanie si \u0161vihom n\u00f4h.<\/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=\"Ako cvi\u010di\u0165 spr\u00e1vne zhyby podhmatom s posil\u0148ovacou gumou?\" class=\"wp-image-305327\" title=\"Ako cvi\u010di\u0165 spr\u00e1vne zhyby podhmatom s posil\u0148ovacou gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pr\u00ed\u0165ahy na chrb\u00e1t a medzilopatkov\u00e9 svaly s posil\u0148ovacou gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu omotajte okolo bo\u010dnej \u010dasti kon\u0161trukcie hrazdy pribli\u017ene vo v\u00fd\u0161ke v\u00e1\u0161ho p\u00e1su. Postavte sa \u010delom k hrazde a mierne pokr\u010dte nohy. Vystret\u00fdmi rukami chy\u0165te obidva konce posil\u0148ovacej gumy a aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie svalov chrbta a r\u00fak pritiahnite gumu smerom k p\u00e1su. V pritiahnut\u00ed vydr\u017ete sekundu a s n\u00e1dychom zase vystrite ruky. Cvik si u\u013eah\u010d\u00edte tak, \u017ee si vezmete gumu s men\u0161\u00edm odporom alebo sa postav\u00edte bli\u017e\u0161ie k hrazde. Po cel\u00fd \u010das vykon\u00e1vania cviku si zachovajte prirodzen\u00e9 zakrivenie chrbta.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, 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\/03-Pritahy-gumy-omotane-gumy-na-zada_2.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy na chrb\u00e1t a medzilopatkov\u00e9 svaly s posil\u0148ovacou gumou?\" class=\"wp-image-305341\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy na chrb\u00e1t a medzilopatkov\u00e9 svaly s posil\u0148ovacou gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>S\u0165ahovanie posil\u0148ovacej gumy na triceps<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na horn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. Postavte sa pod hrazdu a mierne pokr\u010dte nohy. Zavesen\u00fa gumu chy\u0165te obidvomi rukami, ktor\u00e9 v laktiach zvieraj\u00fa pribli\u017ene 90-stup\u0148ov\u00fd uhol. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie tricepsov vystierajte ruky a s\u0165ahujte gumu smerom nadol. V spodnej poz\u00edcii sa sna\u017ete vyto\u010di\u0165 dlane smerom von od tela. V stiahnut\u00ed vydr\u017ete sekundu a s n\u00e1dychom zase pokr\u010dte ruky. Cvik si u\u013eah\u010d\u00edte, ke\u010f si vezmete gumu s men\u0161\u00edm odporom. Po cel\u00fd \u010das vykon\u00e1vania cviku zachovajte prirodzen\u00e9 zakrivenie chrbta.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 s\u0165ahovanie posil\u0148ovacej gumy na triceps?\" class=\"wp-image-305355\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 s\u0165ahovanie posil\u0148ovacej gumy na triceps?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. S\u0165ahovanie posil\u0148ovacej gumy na chrb\u00e1t<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na horn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. Chy\u0165te ju vystret\u00fdmi rukami. Postavte sa \u010falej od hrazdy, \u013eahko sa predklo\u0148te, nohy mierne pokr\u010dte a zachovajte si rovn\u00fd chrb\u00e1t. Ruky vzpa\u017ete a aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie chrbtov\u00fdch svalov pripa\u017ete, v pripa\u017een\u00ed zotrvajte sekundu a s n\u00e1dychom ruky zase vzpa\u017ete. Ruky zost\u00e1vaj\u00fa vystret\u00e9. Cvik si u\u013eah\u010d\u00edte, ke\u010f si vezmete gumu s men\u0161\u00edm odporom alebo sa postav\u00edte bli\u017e\u0161ie k hrazde. Po cel\u00fd \u010das vykon\u00e1vania cviku si zachovajte prirodzen\u00e9 zakrivenie chrbta.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 s\u0165ahovanie posil\u0148ovacej gumy na chrb\u00e1t?\" class=\"wp-image-305369\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 s\u0165ahovanie posil\u0148ovacej gumy na chrb\u00e1t?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. <strong>Pr\u00ed\u0165ahy posil\u0148ovacej gumy na biceps<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na horn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. Chy\u0165te ju jednou rukou podhmatom a ruku predpa\u017ete. Postavte sa \u010falej od hrazdy, nohy m\u00f4\u017eete trochu pokr\u010di\u0165 a postavte sa na \u0161\u00edrku va\u0161ich bokov. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bicepsov pri\u0165ahujte gumu smerom k ramenu. V pr\u00ed\u0165ahu vydr\u017ete sekundu a s n\u00e1dychom zase vystrite ruku. Cvik si u\u013eah\u010d\u00edte, ke\u010f si vezmete gumu s men\u0161\u00edm odporom alebo sa postav\u00edte bli\u017e\u0161ie k hrazde. Po cel\u00fd \u010das vykon\u00e1vania cviku sa s\u00fastre\u010fte na udr\u017eanie lak\u0165a v rovnakej polohe a zachovajte prirodzen\u00e9 zakrivenie chrbta. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy posil\u0148ovacej gumy na biceps?\" class=\"wp-image-305383\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy posil\u0148ovacej gumy na biceps?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Tlaky na hrudn\u00edk s posil\u0148ovacou gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu omotajte okolo bo\u010dnej \u010dasti kon\u0161trukcie hrazdy pribli\u017ene vo v\u00fd\u0161ke va\u0161ich lopatiek. Postavte sa chrbtom k hrazde a prevle\u010dte si gumu cez hlavu tak, aby ste ju mali pod ramenami. Uchopte ju obidvomi rukami vo vzdialenosti v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie prsn\u00fdch svalov a svalov r\u00fak natiahnite gumu a predpa\u017ete. V predpa\u017een\u00ed sekundu vydr\u017ete a s n\u00e1dychom ruky zase pokr\u010dte. Cvik si u\u013eah\u010d\u00edte, ke\u010f si vezmete gumu s men\u0161\u00edm odporom alebo sa postav\u00edte bli\u017e\u0161ie k hrazde. Po cel\u00fd \u010das vykon\u00e1vania cviku sa s\u00fastre\u010fte na zachovanie prirodzen\u00e9ho zakrivenia chrbta.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, 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\/08-Tlaky-s-gumou-na-hrudnik_2.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 tlaky na hrudn\u00edk s posil\u0148ovacou gumou?\" class=\"wp-image-305944\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 tlaky na hrudn\u00edk s posil\u0148ovacou gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. K\u013euky s pomocou posil\u0148ovacej gumy zavesenej na hrazde (<strong>Assisted Bands Push Ups<\/strong>)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na horn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. K\u013eaknite si na zem pod hrazdu a prejdite do vzporu le\u017emo s t\u00fdm, \u017ee sa v mieste bokov podopriete gumou. Ruky majte vystret\u00e9, aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 telo 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 celou plochou r\u00fak do podlo\u017eky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a vykonajte \u010fal\u0161ie opakovanie. Cvik si u\u013eah\u010d\u00edte, ke\u010f si zvol\u00edte gumu s vy\u0161\u0161\u00edm odporom alebo budete robi\u0165 k\u013euky na kolen\u00e1ch.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nekontrolovan\u00fd pohyb, nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky s pomocou posil\u0148ovacej gumy zavesenej na hrazde (Assisted bands push ups)?\" class=\"wp-image-305959\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky s pomocou posil\u0148ovacej gumy zavesenej na hrazde (Assisted bands push ups)?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Plank<\/strong> s pri\u0165ahovan\u00edm posil\u0148ovacej gumy k bokom (Plank Hip Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu omotajte okolo spodnej \u010dasti kon\u0161trukcie hrazdy. K\u013eaknite si na zem pred hrazdu a prejdite do vzporu le\u017emo na vystret\u00fdch ruk\u00e1ch. Chy\u0165te rukami obidva konce gumy a sna\u017ete sa dr\u017ea\u0165 telo v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pritiahnite prav\u00fa ruku k \u013eav\u00e9mu boku. S n\u00e1dychom ruku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik vykonajte na druh\u00fa stranu. U\u013eah\u010d\u00edte si ho, ke\u010f si zvol\u00edte gumu s men\u0161\u00edm odporom alebo sa pribl\u00ed\u017eite k hrazde.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/11-Plank-Hip-Taps_2.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky plank s pri\u0165ahovan\u00edm posil\u0148ovacej gumy k bokom (Plank Hip Taps)?\" class=\"wp-image-305974\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky plank s pri\u0165ahovan\u00edm posil\u0148ovacej gumy k bokom (Plank Hip Taps)?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10.<strong> Skracova\u010dky s gumou<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite na spodn\u00fa \u010das\u0165 kon\u0161trukcie hrazdy. \u013dahnite si na chrb\u00e1t pred hrazdu a rukami chy\u0165te obidva konce gumy. Lakte smeruj\u00fa pozd\u013a\u017e tela ku kolen\u00e1m.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom sa pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov sna\u017ete \u010do najviac pritiahnu\u0165 hrudn\u00edk ku kolen\u00e1m. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a cvik zopakujte. Cvik si u\u013eah\u010d\u00edte, ke\u010f si zvol\u00edte gumu s men\u0161\u00edm odporom.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, 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\/10-Sit-Ups-s-gumou.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 sit-ups na brucho s posil\u0148ovacou gumou?\" class=\"wp-image-306002\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 sit-ups na brucho s posil\u0148ovacou gumou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. <strong>Rot\u00e1cia na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu omotajte okolo bo\u010dnej \u010dasti kon\u0161trukcie hrazdy pribli\u017ene vo v\u00fd\u0161ke v\u00e1\u0161ho p\u00e1su. Postavte sa k hrazde bokom s nohami vo vzdialenosti \u0161\u00edrky bokov alebo o nie\u010do \u0161ir\u0161ej. Nohy mierne pokr\u010dte a obidvomi rukami s\u00fa\u010dasne uchopte posil\u0148ovaciu gumu. Predpa\u017ete a hlavou aj trupom sa oto\u010dte smerom k hrazde.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bo\u010dn\u00fdch bru\u0161n\u00fdch svalov urobte rot\u00e1ciu trupu na opa\u010dn\u00fa stranu. Po cel\u00fd \u010das majte vystret\u00e9 ruky pred sebou a rovn\u00fd chrb\u00e1t. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte \u010fal\u0161ie opakovanie. Cvik si u\u013eah\u010d\u00edte, ke\u010f si zvol\u00edte gumu s men\u0161\u00edm odporom alebo sa postav\u00edte bli\u017e\u0161ie k hrazde. Najprv odcvi\u010dte nieko\u013eko opakovan\u00ed na jednu stranu, potom sa oto\u010dte a to ist\u00e9 zopakujte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, 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\/12-rotace-na-sikme-brisaky.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 rot\u00e1ciu na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly s posil\u0148ovacou gumou?\" class=\"wp-image-305988\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 rot\u00e1ciu na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly s posil\u0148ovacou gumou?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_na_cele_telo_s_posilnovacou_gumou\"><\/span>Tr\u00e9ning na cel\u00e9 telo s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S posil\u0148ovacou gumou si m\u00f4\u017eete zacvi\u010di\u0165 aj bez hrazdy. Vysk\u00fa\u0161ajte napr\u00edklad n\u00e1\u0161 12-min\u00fatov\u00fd tr\u00e9ning na cel\u00e9 telo.&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=\"12-min\u00fatov\u00fd full body tr\u00e9ning s posil\u0148ovacou gumou I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GaJacW2Tcac?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\">\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-min\u00fatov\u00fd full body tr\u00e9ning s posil\u0148ovacou gumou I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GaJacW2Tcac?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>Tr\u00e9ning na hrazde s posil\u0148ovacou gumou zvl\u00e1dnete takmer kdeko\u013evek. Sta\u010d\u00ed ju zbali\u0165 do batoha a vyrazi\u0165 na bl\u00edzke workoutov\u00e9 ihrisko alebo do posil\u0148ovne. Potom si jednoducho vyberiete niektor\u00e9 z 11 uveden\u00fdch cvikov. Zmenou polohy tela \u010di v\u00fdberom miery odporu gumy uprav\u00edte ich n\u00e1ro\u010dnos\u0165 a poriadny tr\u00e9ning m\u00f4\u017ee za\u010da\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide o <strong>vysokoefekt\u00edvne cviky, ktor\u00fdmi posiln\u00edte bru\u0161n\u00e9 svaly, cel\u00e9 ruky a chrb\u00e1t<\/strong>. Ak pri cvikoch na hrazde s posil\u0148ovacou gumou vytrv\u00e1te a postupne budete zvy\u0161ova\u0165 z\u00e1\u0165a\u017e, m\u00f4\u017eete sa te\u0161i\u0165 na rast svalovej hmoty aj sily na celej hornej polovici tela. Cvi\u010den\u00edm s expandermi si teda m\u00f4\u017eete spestri\u0165 klasick\u00fd silov\u00fd tr\u00e9ning s \u010dinkami a na strojoch vo fitku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, ur\u010dite aj oni ocenia tipy na cviky na hrazde s posil\u0148ovacou gumou.<\/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\/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>Ako spr\u00e1vne cvi\u010di\u0165 na hrazde s posil\u0148ovacou gumou? V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na 11 \u00fa\u010dinn\u00fdch cvikov na posilnenie r\u00fak, chrbta a brucha. <\/p>\n","protected":false},"author":129,"featured_media":305080,"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":[3],"tags":[6123,6168,6137,6062],"filter_section":[],"filter_attribute":[13021,13016,13014,13015,13026],"class_list":{"0":"post-307831","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-pomocky-na-cvicenie","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-na-chrbat","15":"filter_attribute-cviky-na-ruky","16":"filter_attribute-spravna-technika-cvicenia","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 cvikov na hrazde s posil\u0148ovacou gumou na ruky, chrb\u00e1t a brucho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cvi\u010di\u0165 spr\u00e1vne na hrazde s posil\u0148ovacou gumou? V \u010dl\u00e1nku n\u00e1jdete 11 cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. V\u010faka nim posiln\u00edte brucho, bicepsy, tricepsy aj chrb\u00e1t.\" \/>\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-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 cvikov na hrazde s posil\u0148ovacou gumou na ruky, chrb\u00e1t a brucho - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako cvi\u010di\u0165 spr\u00e1vne na hrazde s posil\u0148ovacou gumou? V \u010dl\u00e1nku n\u00e1jdete 11 cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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