{"id":344941,"date":"2022-02-25T09:00:00","date_gmt":"2022-02-25T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=344941"},"modified":"2022-02-26T09:55:52","modified_gmt":"2022-02-26T08:55:52","slug":"33-cviku-s-posilovaci-gumou","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/","title":{"rendered":"30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo\u00a0"},"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\/33-cviku-s-posilovaci-gumou\/#Zasobnik_30_ucinnych_cviku_s_posilovaci_gumou\" title=\"Z\u00e1sobn\u00edk 30 \u00fa\u010dinn\u00fdch cvik\u016f s posilovac\u00ed gumou\">Z\u00e1sobn\u00edk 30 \u00fa\u010dinn\u00fdch cvik\u016f 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-2\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/#Cviky_na_zadek_a_na_nohy\" title=\"Cviky na zadek a na nohy\">Cviky na zadek a na nohy<\/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\/33-cviku-s-posilovaci-gumou\/#Cviky_na_zada\" title=\"Cviky na z\u00e1da\">Cviky na z\u00e1da<\/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\/33-cviku-s-posilovaci-gumou\/#Cviky_na_hrudnik\" title=\"Cviky na hrudn\u00edk\">Cviky na hrudn\u00edk<\/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\/33-cviku-s-posilovaci-gumou\/#Cviky_na_ramena\" title=\"Cviky na ramena\">Cviky na ramena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/#Cviky_na_paze_biceps_a_triceps\" title=\"Cviky na pa\u017ee (biceps a triceps)\">Cviky na pa\u017ee (biceps a triceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/#Cviky_na_bricho\" title=\"Cviky na b\u0159icho\">Cviky na b\u0159icho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/#Vzorovy_trenink_s_posilovaci_gumou_na_cele_telo\" title=\"Vzorov\u00fd tr\u00e9nink s posilovac\u00ed gumou na cel\u00e9 t\u011blo\">Vzorov\u00fd tr\u00e9nink s posilovac\u00ed gumou na cel\u00e9 t\u011blo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/#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-10\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcete se nau\u010dit cvi\u010dit s posilovac\u00edmi gumami, posunout tr\u00e9nink s vlastn\u00ed vahou na pokro\u010dilej\u0161\u00ed \u00farove\u0148 nebo si jen zpest\u0159it n\u00e1v\u0161t\u011bvu ve fitku? M\u00e1me pro v\u00e1s \u0159e\u0161en\u00ed v podob\u011b posilovac\u00edch gum neboli expander\u016f. Jedn\u00e1 se o <strong>cvi\u010debn\u00ed pom\u016fcky, kter\u00e9 se hod\u00ed na tr\u00e9nink cel\u00e9ho t\u011bla. <\/strong>Existuj\u00ed v mnoha variant\u00e1ch s r\u016fzn\u00fdmi odpory, tak\u017ee si s nimi kvalitn\u011b zacvi\u010d\u00ed za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed.<strong> <\/strong>Ka\u017ed\u00fd si tak mezi nimi najde tu, kter\u00e1 odpov\u00edd\u00e1 jeho aktu\u00e1ln\u00ed kondici a c\u00edl\u016fm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Posilovac\u00ed gumy si m\u016f\u017eete vz\u00edt kamkoliv s sebou,<\/strong> co\u017e je jedna z dal\u0161\u00edch v\u00fdhod t\u00e9to tr\u00e9ninkov\u00e9 pom\u016fcky. Vyu\u017eijete je t\u0159eba na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9m h\u0159i\u0161ti<\/a> nebo jako pom\u016fcku k rychl\u00e9mu tr\u00e9ninku na dovolen\u00e9. Nebudete tak muset sv\u016fj obl\u00edben\u00fd silov\u00fd tr\u00e9nink vynech\u00e1vat ani v p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici vybavenou posilovnu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zp\u016fsob\u016f, jak cvi\u010dit s posilovac\u00edmi gumami, existuje cel\u00e1 \u0159ada. Ty del\u0161\u00ed m\u016f\u017eete p\u0159ipevnit t\u0159eba k hrazd\u011b nebo jin\u00e9 pevn\u00e9 konstrukci, a posilovat tak svaly pa\u017e\u00ed i zad. Krat\u0161\u00ed jsou zase lep\u0161\u00ed na um\u00edst\u011bn\u00ed na nohy, d\u00edky \u010demu\u017e si zt\u00ed\u017e\u00edte nap\u0159\u00edklad d\u0159epy a dal\u0161\u00ed cviky. V\u011bt\u0161inu z n\u00ed\u017ee uveden\u00fdch cvik\u016f zvl\u00e1dnete dokonce i v pohodl\u00ed va\u0161eho domova.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku najdete 30 cvik\u016f s expandery rozd\u011blen\u00fdch podle parti\u00ed, na kter\u00e9 jsou prim\u00e1rn\u011b zac\u00edleny. <strong>Pos\u00edl\u00edte tak svaly pa\u017e\u00ed, zad, b\u0159icha, ale tak\u00e9 h\u00fd\u017ed\u011b a stehna. <\/strong>U ka\u017ed\u00e9ho cviku je uvedeno spr\u00e1vn\u00e9 proveden\u00ed a na konci \u010dl\u00e1nku v\u00e1s \u010dek\u00e1 tak\u00e9 vzorov\u00fd tr\u00e9nink na cel\u00e9 t\u011blo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete sv\u00e9 sna\u017een\u00ed podpo\u0159it tak\u00e9 spr\u00e1vnou v\u00fd\u017eivou, nezapome\u0148te na kvalitn\u00ed j\u00eddeln\u00ed\u010dek. S t\u00edm v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie, a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.<\/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\/2022\/02\/Band-2-1124x749.jpg\" alt=\"Jak na cviky s posilovac\u00ed gumou na cel\u00e9 t\u011blo?\" class=\"wp-image-344984\" width=\"843\" height=\"562\" title=\"Jak na cviky s posilovac\u00ed gumou na cel\u00e9 t\u011blo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasobnik_30_ucinnych_cviku_s_posilovaci_gumou\"><\/span>Z\u00e1sobn\u00edk 30 \u00fa\u010dinn\u00fdch cvik\u016f s posilovac\u00ed gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na proveden\u00ed t\u011bchto cvik\u016f v\u00e1m bude sta\u010dit <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouh\u00fd expander<\/a>, kter\u00fd tvo\u0159\u00ed uzav\u0159en\u00fd kruh, nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed guma<\/a>, jej\u00ed\u017e konce pevn\u011b sv\u00e1\u017eete k sob\u011b. Vyu\u017eijete tak\u00e9 krat\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odporovou gumu <\/a>s uzav\u0159en\u00fdm obvodem. Ide\u00e1ln\u011b m\u011bjte po ruce r\u016fzn\u00e9 druhy expanderu. M\u016f\u017eete tak zvy\u0161ovat a sni\u017eovat z\u00e1t\u011b\u017e podle pot\u0159eby.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud pat\u0159\u00edte mezi za\u010d\u00e1te\u010dn\u00edky a zat\u00edm se nec\u00edt\u00edte na zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah, m\u016f\u017eete si pomoc\u00ed posilovac\u00edch gum zpest\u0159it <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010den\u00ed s vlastn\u00ed vahou<\/a>. <strong>Hod\u00ed se toti\u017e na d\u0159epy, v\u00fdpady, zkracova\u010dky a dal\u0161\u00ed cviky, kter\u00e9 u\u017e nejsp\u00ed\u0161 zn\u00e1te. <\/strong>D\u00e1te tak t\u011blu nov\u00fd impuls a sv\u016fj tr\u00e9nink pov\u00fd\u0161\u00edte na novou \u00farove\u0148. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00fdch cvik\u016f si m\u016f\u017eete sestavit tr\u00e9nink tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee pat\u0159\u00edte k pokro\u010dil\u00fdm sportovc\u016fm. Vytvo\u0159te si z nich zcela novou cvi\u010debn\u00ed rutinu nebo je p\u0159idejte ke klasick\u00fdm cvik\u016fm na horn\u00ed nebo doln\u00ed polovinu t\u011bla.<strong> Vyhnete se tak stereotypu a va\u0161e svaly dostanou nov\u00fd stimul pro s\u00edlen\u00ed a r\u016fst.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e za\u010dnete cvi\u010dit, najd\u011bte si pevnou konstrukci, t\u0159eba <a href=\"https:\/\/gymbeam.cz\/multifunkcni-zavesna-hrazda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrazdu<\/a>, na kterou m\u016f\u017eete gumu bezpe\u010dn\u011b p\u0159ipevnit. P\u0159ed tr\u00e9ninkem se v\u017edy zah\u0159ejte (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>P\u0159i cvi\u010den\u00ed s expandery se soust\u0159e\u010fte na spr\u00e1vnou techniku a m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla neboli core. Pohyb by m\u011bl b\u00fdt kontrolovan\u00fd a proveden\u00fd v cel\u00e9m rozsahu.&nbsp;<\/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=\"Cviky_na_zadek_a_na_nohy\"><\/span>Cviky na zadek a na nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00edky t\u011bmto cvik\u016fm pos\u00edl\u00edte h\u00fd\u017ed\u011b a z\u00e1rove\u0148 p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen. Nav\u00edc v\u011bt\u0161ina z nich pat\u0159\u00ed mezi komplexn\u00ed (v\u00edcekloubov\u00e9) cviky, d\u00edky kter\u00fdm zapoj\u00edte svaly t\u00e9m\u011b\u0159 cel\u00e9ho t\u011bla.&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. P\u0159edn\u00ed d\u0159ep (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly od sebe na \u0161\u00ed\u0159ku va\u0161ich ramen. Na jeden konec posilovac\u00ed gumy se postavte a druh\u00fd p\u0159et\u00e1hn\u011bte p\u0159es hlavu za krk. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. P\u0159i tom dejte pozor na chybn\u00e9 kulacen\u00ed zad v bedern\u00ed a hrudn\u00ed oblasti p\u00e1te\u0159e. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. P\u0159i pohybu dol\u016f m\u016f\u017eete p\u0159edpa\u017eit pro lep\u0161\u00ed stabilitu. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/04\/predny-drep-1.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edn\u00ed d\u0159ep s posilovac\u00ed gumou\" class=\"wp-image-205392\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edn\u00ed d\u0159ep s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159edkop\u00e1v\u00e1n\u00ed (Leg Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte jedn\u00edm koncem na horn\u00ed \u010d\u00e1st hrazdy. Opa\u010dn\u00fd konec omotejte okolo kotn\u00edku jedn\u00e9 nohy. Postavte se n\u011bkolik metr\u016f p\u0159ed hrazdu tak, aby se guma nat\u00e1hla. St\u016fjte s chodidly od sebe na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. Nohy lehce pokr\u010dte v kolenou. Ruce dejte v bok a aktivujte st\u0159ed t\u011bla (br\u00e1nice, svaly b\u0159icha, zad a p\u00e1nevn\u00edho dna). Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159edno\u017ete a narovnejte nohu, na kter\u00e9 m\u00e1te p\u0159ipevn\u011bnou gumu. Potom ji s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Chodidlem se jen lehce dotkn\u011bte podlahy a pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Odcvi\u010dte nejprve s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou nohu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nekontrolovan\u00fd pohyb.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/predkopavanie.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edkop\u00e1v\u00e1n\u00ed\" class=\"wp-image-205463\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edkop\u00e1v\u00e1n\u00ed s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zakop\u00e1v\u00e1n\u00ed (Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte jedn\u00edm koncem na spodn\u00ed \u010d\u00e1st hrazdy. Opa\u010dn\u00fd konec omotejte okolo kotn\u00edku jedn\u00e9 nohy. Lehn\u011bte si b\u0159ichem dol\u016f na podlo\u017eku ve vzd\u00e1lenosti od hrazdy tak, aby byl expander nata\u017een\u00fd. Pa\u017ee pokr\u010dte vedle t\u011bla a polo\u017ete dlan\u011bmi na zem.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zano\u017ete a p\u0159it\u00e1hn\u011bte kotn\u00edk k h\u00fd\u017ed\u00edm. M\u011bli byste p\u0159i tom c\u00edtit aktivaci zadn\u00edch stehenn\u00edch sval\u016f (hamstring\u016f). S n\u00e1dechem se vracejte do v\u00fdchoz\u00ed polohy. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Odcvi\u010dte nejprve s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou nohu. \u010c\u00edm d\u00e1l budete od m\u00edsta p\u0159ipevn\u011bn\u00ed expanderu, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/zakopavanie.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit zakop\u00e1v\u00e1n\u00ed s posilovac\u00ed gumou\" class=\"wp-image-205452\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit zakop\u00e1v\u00e1n\u00ed s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zved\u00e1n\u00ed p\u00e1nve neboli most (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Lehn\u011bte si na z\u00e1da s t\u00edm, \u017ee hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed na podlo\u017ece. Nohy pokr\u010dte v kolenou a p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm. Chodidla m\u016f\u017eete nechat celou plochou na podlo\u017ece nebo se op\u00edrejte jen o paty.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a st\u0159edu t\u011bla a zvedn\u011bte p\u00e1nev vzh\u016fru. Zvedejte ji maxim\u00e1ln\u011b do t\u00e9 v\u00fd\u0161ky, kdy jsou va\u0161e kolena, boky a ramena ve stejn\u00e9 rovin\u011b. V horn\u00ed pozici m\u016f\u017eete 1\u20132 sekundy setrvat v kontrakci. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Cvik si m\u016f\u017eete zt\u00ed\u017eit t\u00edm, \u017ee v horn\u00ed pozici p\u0159id\u00e1te rozno\u017een\u00ed a sno\u017een\u00ed.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/mostik-na-posilenie-zadku.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit most s posilovac\u00ed gumou\" class=\"wp-image-205494\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit most s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. D\u0159ep do strany (Side Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu p\u0159ipevn\u011bte jedn\u00edm koncem na spodn\u00ed \u010d\u00e1st hrazdy. Opa\u010dn\u00fd konec um\u00edst\u011bte na kotn\u00edk prav\u00e9 nohy. Postavte se lev\u00fdm bokem k hrazd\u011b. Chodidla jsou vedle sebe na vzd\u00e1lenost va\u0161ich bok\u016f a pa\u017ee pod\u00e9l t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, ud\u011blejte krok do strany a z\u00e1rove\u0148 prove\u010fte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte a vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed s\u00e9rie na jednu nohu vym\u011b\u0148te strany.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/vypady-v-stoji.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep do strany s posilovac\u00ed gumou\" class=\"wp-image-205509\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep do strany s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Mu\u0161le (Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Lehn\u011bte si na bok. O spodn\u00ed pokr\u010denou ruku si op\u0159ete hlavu a horn\u00ed polo\u017ete p\u0159ed t\u011blo dlan\u00ed na podlo\u017eku. Nohy pokr\u010dte v kolenou do p\u0159ibli\u017en\u011b 90stup\u0148ov\u00e9ho \u00fahlu. Chodidla se vz\u00e1jemn\u011b dot\u00fdkaj\u00ed po celou dobu cviku.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a rozno\u017ete. V horn\u00ed pozici m\u016f\u017eete 1\u20132 sekundu setrvat v kontrakci. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/musla.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit mu\u0161li (Clamshell) s posilovac\u00ed gumou\" class=\"wp-image-205524\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit mu\u0161li (Clamshell) s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V\u00fdpad vzad s rozpa\u017een\u00edm (Reverse Lunge With Chest Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Dlouh\u00fd expander uchopte ob\u011bma rukama za opa\u010dn\u00e9 konce a p\u0159edpa\u017ete. St\u016fjte rovn\u011b s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a ud\u011blejte pravou nohou v\u00fdpad vzad. Pot\u00e9 prove\u010fte rotaci trupu na pravou stranu a z\u00e1rove\u0148 s v\u00fddechem upa\u017ete. S n\u00e1dechem vra\u0165te ruce do p\u0159edpa\u017een\u00ed a trup oto\u010dte zp\u011bt. N\u00e1sledn\u011b se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 zopakujte na levou stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Rotacne-vypady-do-T.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad s rozpa\u017een\u00edm s posilovac\u00ed gumou\" class=\"wp-image-345006\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad s rozpa\u017een\u00edm s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Kroky do strany (Side Walk)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte na kotn\u00edky. Ruce pokr\u010dte a dejte v bok. M\u016f\u017eete se lehce p\u0159edklonit, ale sna\u017ete se zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Nohy jsou lehce pokr\u010den\u00e9 v kolenou a chodidla od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159i ramen.<\/li><li><strong>Proveden\u00ed:<\/strong> Aktivujte st\u0159ed t\u011bla a ud\u011blejte pravou nohou krok do strany. Pot\u00e9 p\u0159ino\u017ete levou nohu. N\u00e1sledn\u011b zase ud\u011blejte krok do strany levou nohou a p\u0159ino\u017ete pravou. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte celou s\u00e9rii. Tak\u00e9 m\u016f\u017eete ud\u011blat n\u011bkolik po sob\u011b jdouc\u00edch krok\u016f na jednu a a\u017e potom na druhou stranu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech (v bedern\u00ed p\u00e1te\u0159i), mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nekontrolovan\u00fd pohyb.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kroky-do-boku.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kroky do boku s posilovac\u00ed gumou\" class=\"wp-image-205556\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kroky do boku s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Uno\u017eov\u00e1n\u00ed (Standing Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte na kotn\u00edky. Ruce pokr\u010dte a dejte v bok. M\u016f\u017eete se lehce p\u0159edklonit, ale sna\u017ete se zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Nohy jsou lehce pokr\u010den\u00e9 v kolenou a chodidla od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich ramen. Aktivujte st\u0159ed t\u011bla.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem jednu nohu uno\u017ete a s n\u00e1dechem ji vra\u0165te zp\u011bt. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou nohu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, 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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/unozovanie.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit uno\u017eov\u00e1n\u00ed vestoje s posilovac\u00ed gumou\" class=\"wp-image-205569\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit uno\u017eov\u00e1n\u00ed vestoje s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Rozno\u017eov\u00e1n\u00ed v sed\u011b (Sitting Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte pod kolena. Sedn\u011bte si na zem. Dlan\u011b polo\u017ete za sebe a op\u0159ete se o n\u011b. Pokr\u010dte nohy v kolenou a chodidla p\u0159ibli\u017ete h\u00fd\u017ed\u00edm.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a rozno\u017ete. V krajn\u00ed pozici m\u016f\u017eete 1\u20132 sekundy setrvat. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/roznozovanie-v-sede.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit rozno\u017eov\u00e1n\u00ed vsed\u011b s posilovac\u00ed gumou\" class=\"wp-image-205583\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit rozno\u017eov\u00e1n\u00ed vsed\u011b s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete doc\u00edlit kulat\u00e9ho zadku a \u0161t\u00edhl\u00fdch nohou, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.<\/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=\"36322,58726,32659,58828,49021,28339,7185,7185,55609,36298,36364,36328,28332,28334,28330,28330,36073,50953 \" ><\/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=\"Cviky_na_zada\"><\/span>Cviky na z\u00e1da<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S expanderem procvi\u010d\u00edte tak\u00e9 trap\u00e9zy, \u0161irok\u00fd sval z\u00e1dov\u00fd a mezilopatkov\u00e9 svaly. Tyto cviky jsou \u00fa\u010dinn\u00e9 tak\u00e9 na ramena a pa\u017ee. Z\u00e1rove\u0148 p\u0159i nich zapoj\u00edte st\u0159ed t\u011bla.&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. P\u0159\u00edtahy v p\u0159edklonu (Band Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Dlouh\u00fd expander polo\u017ete na zem a stoupn\u011bte si na jeho st\u0159ed. Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Lehce pokr\u010dte kolena, p\u0159edklo\u0148te se a rukama uchopte konce posilovac\u00ed gumy. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159it\u00e1hn\u011bte ruce sm\u011brem k pasu a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. P\u0159i pohybu nahoru stahujte lopatky k sob\u011b.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kolme-pritahy.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kolm\u00e9 p\u0159\u00edtahy na z\u00e1da s posilovac\u00ed gumou\" class=\"wp-image-205597\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kolm\u00e9 p\u0159\u00edtahy na z\u00e1da s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159\u00edtahy v sed\u011b (Seated Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na zem s nata\u017een\u00fdma nohama. Kolena m\u016f\u017eete lehce pokr\u010dit. Dlouh\u00fd expander zachy\u0165te p\u0159ibli\u017en\u011b ve st\u0159edu jeho d\u00e9lky za chodidla. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159it\u00e1hn\u011bte gumu sm\u011brem k pasu a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. P\u0159i pohybu k trupu stahujte lopatky k sob\u011b.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-sede.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy vsed\u011b na z\u00e1da s posilovac\u00ed gumou\" class=\"wp-image-205610\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy vsed\u011b na z\u00e1da s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rozpa\u017eov\u00e1n\u00ed ve stoje (Standing Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Uchopte dlouhou gumu podhmatem za opa\u010dn\u00e9 konce a p\u0159edpa\u017ete. Postavte se s chodidly od sebe na \u0161\u00ed\u0159i va\u0161ich bok\u016f, kolena m\u016f\u017eete lehce pokr\u010dit. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly zad a upa\u017ete. Ruce z\u016fst\u00e1vaj\u00ed ve stejn\u00e9 v\u00fd\u0161ce. S n\u00e1dechem se pot\u00e9 vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie-v-stoji.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit rozpa\u017eov\u00e1n\u00ed ve stoje na z\u00e1da s posilovac\u00ed gumou\" class=\"wp-image-205626\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit rozpa\u017eov\u00e1n\u00ed ve stoje na z\u00e1da s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159\u00edtahy v le\u017ee (Lying Down Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ipevn\u011bte jeden konec dlouh\u00e9ho expanderu za spodn\u00ed \u010d\u00e1st hrazdy. Lehn\u011bte si na z\u00e1da, vzpa\u017ete a chy\u0165te gumu ob\u011bma rukama. Ramena st\u00e1hn\u011bte dol\u016f od u\u0161\u00ed a z\u00e1da dr\u017ete celou plochou na podlo\u017ece. Nohy pokr\u010dte v kolenou.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly zad a p\u0159ipa\u017ete. S n\u00e1dechem se pot\u00e9 vra\u0165te do v\u00fdchoz\u00ed polohy a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-lahu.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy vle\u017ee na z\u00e1da s posilovac\u00ed gumou\" class=\"wp-image-205639\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy vle\u017ee na z\u00e1da s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_hrudnik\"><\/span>Cviky na hrudn\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomoc\u00ed expanderu \u00fa\u010dinn\u011b procvi\u010d\u00edte tak\u00e9 mal\u00fd a velk\u00fd prsn\u00ed sval, kter\u00e9 tvo\u0159\u00ed dominantn\u00ed \u010d\u00e1st hrudn\u00edku. M\u016f\u017eete si s jeho pomoc\u00ed zt\u00ed\u017eit kliky nebo vyzkou\u0161ejte tlaky na hrudn\u00edk v le\u017ee.&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. Kliky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Provle\u010dte expander p\u0159es z\u00e1da a um\u00edst\u011bte ho zhruba pod lopatky. Pot\u00e9 si klekn\u011bte na zem, p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi a polo\u017ete druh\u00fd konec gumy pod ruce. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b.&nbsp;<\/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 rukou do podlo\u017eky, vra\u0165te se do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Stejn\u00fdm zp\u016fsobem m\u016f\u017eete prov\u00e1d\u011bt kliky na kolenou, tato varianta je pak jednodu\u0161\u0161\u00ed.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (p\u0159edev\u0161\u00edm v bedern\u00ed oblasti), nestabiln\u00ed lopatky, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kliky.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kliky s posilovac\u00ed gumou\" class=\"wp-image-205657\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kliky s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tlaky v le\u017ee (Floor Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete expander na zem, pot\u00e9 si lehn\u011bte na z\u00e1da tak, abyste jej m\u011bli pod sebou p\u0159ibli\u017en\u011b v m\u00edst\u011b lopatek. Uchopte rukama oba konce expanderu a pa\u017ee pokr\u010dte v loktech do \u00fahlu 90 stup\u0148\u016f. P\u0159edlokt\u00ed je kolmo k zemi. Ramena st\u00e1hn\u011bte dol\u016f od u\u0161\u00ed a z\u00e1da dr\u017ete celou plochou na podlo\u017ece. Nohy pokr\u010dte v kolenou a chodidla p\u0159it\u00e1hn\u011bte k h\u00fd\u017ed\u00edm.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace prsn\u00edch sval\u016f narovnejte pa\u017ee v loktech. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a pohyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Tla\u010den\u00ed lokt\u016f k t\u011blu, 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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/bench-press.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit floor press s posilovac\u00ed gumou\" class=\"wp-image-205670\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit floor press s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_ramena\"><\/span>Cviky na ramena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posilovac\u00ed gumou si m\u016f\u017eete zpest\u0159it tak\u00e9 tr\u00e9nink ramenn\u00edch sval\u016f. Cviky s expanderem na ramena se podobaj\u00ed t\u011bm s <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkami<\/a>. Zapoj\u00edte p\u0159i nich tak\u00e9 svaly pa\u017e\u00ed a st\u0159ed t\u011bla.&nbsp;&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. Tlaky nad hlavu (Overhead Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Dlouh\u00fd expander polo\u017ete na zem a na jeden z jeho konc\u016f si stoupn\u011bte. Chodidla m\u011bjte od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Druhou \u010d\u00e1st gumy chytn\u011bte rukama, narovnejte se a nat\u00e1hn\u011bte ji a\u017e nad hrudn\u00edk. Pa\u017ee pokr\u010dte v loktech. Dlan\u011b sm\u011b\u0159uj\u00ed vp\u0159ed. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly horn\u00edch kon\u010detin a vzpa\u017ete. Sou\u010dasn\u011b protla\u010dte hlavu vp\u0159ed. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tlaky-nad-hlavu.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit tlaky nad hlavu s posilovac\u00ed gumou\" class=\"wp-image-205683\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit tlaky nad hlavu s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159edpa\u017eov\u00e1n\u00ed (Forward Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Dlouh\u00fd expander polo\u017ete na zem a na jeden z jeho konc\u016f si stoupn\u011bte. Chodidla m\u011bjte od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Druhou \u010d\u00e1st gumy chytn\u011bte rukama, narovnejte se a upa\u017ete. Dlan\u011b jsou oto\u010deny k t\u011blu. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly horn\u00edch kon\u010detin a p\u0159edpa\u017ete. Sna\u017ete se lokty dostat a\u017e do v\u00fd\u0161ky va\u0161ich ramen. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/predpazovanie-ruk.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edpa\u017eov\u00e1n\u00ed rukou s posilovac\u00ed gumou\" class=\"wp-image-205698\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edpa\u017eov\u00e1n\u00ed rukou s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Upa\u017eov\u00e1n\u00ed ve stoje (Lateral Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Dlouh\u00fd expander polo\u017ete na zem a jednou (vykro\u010denou) nohou si stoupn\u011bte na jeho st\u0159ed. Pot\u00e9 rukama chytn\u011bte opa\u010dn\u00e9 konce expanderu a narovnejte se. P\u0159ipa\u017ete, dlan\u011b sm\u011b\u0159uj\u00ed k t\u011blu a lokty jsou lehce pokr\u010den\u00e9. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly horn\u00edch kon\u010detin a upa\u017ete. V horn\u00ed pozici by m\u011bly b\u00fdt lokty o n\u011bco n\u00ed\u017e, ne\u017e jsou va\u0161e ramena. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 kr\u010den\u00ed lokt\u016f.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/upazovanie-v-stoji.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit upa\u017eov\u00e1n\u00ed vestoje s posilovac\u00ed gumou\" class=\"wp-image-205711\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit upa\u017eov\u00e1n\u00ed vestoje s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159\u00edtahy ve stoje (High Pull)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Dlouh\u00fd expander polo\u017ete na zem a na jeden z jeho konc\u016f si stoupn\u011bte. Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Druhou \u010d\u00e1st gumy chytn\u011bte rukama, narovnejte se a upa\u017ete. Dlan\u011b jsou oto\u010den\u00e9 k t\u011blu. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly horn\u00edch kon\u010detin, pokr\u010dte pa\u017ee v loktech a vyt\u00e1hn\u011bte gumu a\u017e nad hrudn\u00edk. V horn\u00ed pozici se sna\u017ete lokty dostat v\u00fd\u0161, ne\u017e jsou va\u0161e ramena. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/zdvih.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit zdvih s posilovac\u00ed gumou\" class=\"wp-image-206577\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit zdvih s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rozpa\u017eov\u00e1n\u00ed v sed\u011b (Sitting Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plyometrickou bednu<\/a> nebo cvi\u010debn\u00ed <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a>. Dlouhou gumu si polo\u017ete pod chodidla tak, aby se va\u0161e nohy nach\u00e1zely p\u0159ibli\u017en\u011b v jej\u00edm st\u0159edu. P\u0159edklo\u0148te se a uchopte rukama opa\u010dn\u00e9 konce expanderu. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly horn\u00edch kon\u010detin a upa\u017ete. V horn\u00ed pozici by m\u011bly b\u00fdt lokty o n\u011bco n\u00ed\u017e, ne\u017e jsou va\u0161e ramena. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit rozpa\u017eov\u00e1n\u00ed s posilovac\u00ed gumou\" class=\"wp-image-205724\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit rozpa\u017eov\u00e1n\u00ed s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_paze_biceps_a_triceps\"><\/span>Cviky na pa\u017ee (biceps a triceps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Expandery m\u016f\u017eete vyu\u017e\u00edt tak\u00e9 na tr\u00e9nink sval\u016f pa\u017e\u00ed. Procvi\u010d\u00edte s nimi bicepsy i tricepsy.&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. Bicepsov\u00fd zdvih v kle\u010de (Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na levou nohu, pravou p\u0159edno\u017ete a pokr\u010dte ji v koleni do 90 stup\u0148\u016f. Pod pravou nohu um\u00edst\u011bte dlouhou posilovac\u00ed gumu a oba jej\u00ed konce chytn\u011bte pravou rukou. Tou se pot\u00e9 loktem op\u0159ete o prav\u00e9 stehno (nad koleno). Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce bicepsu p\u0159it\u00e1hn\u011bte dla\u0148 k ramenu. S n\u00e1dechem vra\u0165te pa\u017ei do v\u00fdchoz\u00ed polohy a pohyb zopakujte. Pot\u00e9, co odcvi\u010d\u00edte celou s\u00e9rii na jednu ruku, vym\u011b\u0148te strany.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/koncentrovany-bicepsovy-zdvih.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit koncentrovan\u00fd bicepsov\u00fd zdvih s posilovac\u00ed gumou\" class=\"wp-image-205738\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit koncentrovan\u00fd bicepsov\u00fd zdvih s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bicepsov\u00fd zdvih ve stoje (Standing Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se jednou nohou do st\u0159edu posilovac\u00ed gumy s chodidly od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159ku va\u0161ich ramen. Chytn\u011bte rukama oba konce expanderu, narovnejte se a p\u0159ipa\u017ete. Dlan\u011b sm\u011b\u0159uj\u00ed vp\u0159ed. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce biceps\u016f p\u0159it\u00e1hn\u011bte sou\u010dasn\u011b ob\u011b dlan\u011b k ramen\u016fm. S n\u00e1dechem vra\u0165te pa\u017ei do v\u00fdchoz\u00ed polohy a pohyb zopakujte. Lokty se sna\u017ete dr\u017eet u t\u011bla v p\u0159ibli\u017en\u011b stejn\u00e9 pozici.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, lokty p\u0159\u00edli\u0161 daleko od t\u011bla, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/bicepsovy-zdvih-v-stoji.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit bicepsov\u00fd zdvih ve stoji s posilovac\u00ed gumou\" class=\"wp-image-205751\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit bicepsov\u00fd zdvih ve stoji s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zapa\u017eov\u00e1n\u00ed v sed\u011b (Triceps Kickbacks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na zem, lehce pokr\u010dte kolena a dlouhou posilovac\u00ed gumu p\u0159ichy\u0165te za chodidla. Druh\u00fd konec expanderu p\u0159et\u00e1hn\u011bte p\u0159es hlavu a spus\u0165te jej a\u017e za spodn\u00ed \u010d\u00e1st zad. Chytn\u011bte gumu ob\u011bma rukama. Ty pak m\u00edrn\u011b zapa\u017ete a pokr\u010dte v loktech do \u00fahlu p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. M\u00edrn\u011b se p\u0159edklo\u0148te, ale st\u00e1le dr\u017ete p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce triceps\u016f narovnejte ruce v loktech. S n\u00e1dechem vra\u0165te pa\u017ee do v\u00fdchoz\u00ed polohy a pohyb zopakujte. Soust\u0159e\u010fte se na to, abyste v pr\u016fb\u011bhu cviku dr\u017eeli stejnou pozici lokt\u016f.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, lokty p\u0159\u00edli\u0161 daleko od t\u011bla, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-extenzie.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit tricepsov\u00e9 extenze s posilovac\u00ed gumou\" class=\"wp-image-205765\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit tricepsov\u00e9 extenze s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Tricepsov\u00e9 tlaky v sed\u011b (Triceps Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na plyometrickou bednu nebo na posilovac\u00ed lavici s t\u00edm, \u017ee pod sebou (pod zadkem) zachyt\u00edte jeden konec dlouh\u00e9ho expanderu. Druh\u00fd konec chy\u0165te ze stran ob\u011bma rukama a prot\u00e1hn\u011bte jej za z\u00e1dy. Vzpa\u017ete a pokr\u010dte lokty do \u00fahlu 90 stup\u0148\u016f. Dlan\u011b sm\u011b\u0159uj\u00ed k sob\u011b a jsou za hlavou. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce triceps\u016f vzpa\u017ete. S n\u00e1dechem vra\u0165te pa\u017ee do v\u00fdchoz\u00ed polohy a pohyb zopakujte. Soust\u0159e\u010fte se na to, abyste v pr\u016fb\u011bhu cviku dr\u017eeli stejnou pozici lokt\u016f.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-tlaky.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit tricepsov\u00e9 tlaky s posilovac\u00ed gumou\" class=\"wp-image-205779\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit tricepsov\u00e9 tlaky s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<p>Dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky na celou horn\u00ed polovinu t\u011bla najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-cviku-na-hrazde-s-posilovaci-gumou-pro-silne-paze-zada-a-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 cvik\u016f na hrazd\u011b s posilovac\u00ed gumou pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho.&nbsp;<\/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=\"Cviky_na_bricho\"><\/span>Cviky na b\u0159icho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S posilovac\u00edmi gumami m\u016f\u017eete efektivn\u011b posilovat tak\u00e9 p\u0159\u00edm\u00e9, \u0161ikm\u00e9 a spodn\u00ed b\u0159i\u0161n\u00ed svaly. Zpest\u0159ete si s t\u011bmito cviky v\u00e1\u0161 tr\u00e9nink b\u0159icha.&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. Zkracova\u010dky na kolenou (Kneeling Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Upevn\u011bte jeden konec expanderu za horn\u00ed \u010d\u00e1st hrazdy. Pot\u00e9 si klekn\u011bte z\u00e1dy k hrazd\u011b a gumu p\u0159et\u00e1hn\u011bte p\u0159es hlavu. P\u0159idr\u017eujte ji ob\u011bma rukama p\u0159ed krkem.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se pomoc\u00ed kontrakce b\u0159i\u0161n\u00edch sval\u016f p\u0159edklo\u0148te a lehce p\u0159i tom zakula\u0165te z\u00e1da. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/skracovacky-na-kolenach.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit zkracova\u010dky na kolenou (Kneeling Crunch) s posilovac\u00ed gumou\" class=\"wp-image-205793\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit zkracova\u010dky na kolenou (Kneeling Crunch) s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. D\u0159evorubec (Woodchoppers)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Upevn\u011bte jeden konec expanderu za horn\u00ed \u010d\u00e1st hrazdy. Pot\u00e9 se postavte lev\u00fdm bokem k hrazd\u011b a gumu chy\u0165te ob\u011bma rukama. Vzpa\u017ete na levou stranu p\u0159ed hlavou a stejn\u00fdm sm\u011brem m\u00edrn\u011b vyto\u010dte cel\u00fd trup. Chodidla m\u011bjte od sebe ve vzd\u00e1lenosti o n\u011bco v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Z\u00e1da dr\u017ete po celou dobu v p\u0159irozen\u00e9m zak\u0159iven\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce b\u0159i\u0161n\u00edch sval\u016f stahujte gumu sm\u011brem ke kolenu prav\u00e9 nohy. P\u0159i tom lehce pokr\u010dte nohy a cel\u00fdm trupem se vyto\u010dte stejn\u00fdm sm\u011brem. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a pohyb zopakujte. Pot\u00e9, co odcvi\u010d\u00edte jednu s\u00e9rii, se oto\u010dte prav\u00fdm bokem k hrazd\u011b a prove\u010fte stejn\u00fd cvik na druhou stranu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed zad.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/drevorubac.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit cvik d\u0159evorubce (Woodchopers) s posilovac\u00ed gumou\" class=\"wp-image-205809\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit cvik d\u0159evorubec (Woodchopers) s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kroky do strany s nata\u017eenou gumou (Anti-Rotation Band Walkouts)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Upevn\u011bte jeden konec expanderu na hrazdu tak, aby byl nata\u017een\u00fd (rovnom\u011brn\u011b se zem\u00ed) zhruba ve v\u00fd\u0161ce va\u0161eho bicepsu. Pot\u00e9 se postavte lev\u00fdm bokem k hrazd\u011b, gumu chy\u0165te ob\u011bma rukama p\u0159ed hrudn\u00edkem a pokr\u010dte pa\u017ee v loktech (\u00fahel 90 stup\u0148\u016f). Expander by m\u011bl b\u00fdt nata\u017een\u00fd, ale ne na maxim\u00e1ln\u00ed mo\u017enou m\u00edru. Lehce pokr\u010dte nohy v kolenou a chodidla m\u011bjte od sebe ve vzd\u00e1lenosti o n\u011bco v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Z\u00e1da dr\u017ete po celou dobu v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1. Aktivujte st\u0159ed t\u011bla.<\/li><li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a ud\u011blejte krok doprava. Pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Pot\u00e9, co odcvi\u010d\u00edte jednu s\u00e9rii, se oto\u010dte prav\u00fdm bokem k hrazd\u011b a prove\u010fte stejn\u00fd cvik na druhou stranu. \u010c\u00edm d\u00e1l budete od m\u00edsta uchycen\u00ed expanderu, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed zad.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/antirotacne-chodene-s-posilnovacou-gumou.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kroky do strany s posilovac\u00ed gumou\" class=\"wp-image-206593\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kroky do strany s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Obr\u00e1cen\u00e9 zkracova\u010dky (Reverse Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Upevn\u011bte jeden konec expanderu za horn\u00ed \u010d\u00e1st hrazdy. Pot\u00e9 se posa\u010fte na zem hlavou sm\u011brem k hrazd\u011b a druh\u00fd konec gumy si upevn\u011bte za ob\u011b chodidla (zah\u00e1kn\u011bte za n\u00e1rty). Expander by m\u011bl b\u00fdt v t\u00e9to pozici ji\u017e nata\u017een\u00fd. Lehn\u011bte si na z\u00e1da a pa\u017ee polo\u017ete pod\u00e9l t\u011bla. Nohy zvedn\u011bte a pokr\u010dte v kolenou do \u00fahlu 90 stup\u0148\u016f.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce spodn\u00edch b\u0159i\u0161n\u00edch sval\u016f nadzvedn\u011bte p\u00e1nev a p\u0159it\u00e1hn\u011bte kolena sm\u011brem k hrudn\u00edku. Horn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 na podlo\u017ece. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/obratene-skracovacky.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky s posilovac\u00ed gumou\" class=\"wp-image-205823\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rusk\u00fd twist (Russian Twist)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na zem, lehce pokr\u010dte kolena a dlouhou posilovac\u00ed gumu zah\u00e1kn\u011bte za chodidla. Druh\u00fd konec expanderu chytn\u011bte ob\u011bma rukama a dr\u017ete jej p\u0159ed hrudn\u00edkem. Pa\u017ee pokr\u010dte v loktech do \u00fahlu p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. M\u00edrn\u011b se zaklo\u0148te, ale st\u00e1le dr\u017ete p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem st\u00e1hn\u011bte gumu na stranu sm\u011brem k jednomu boku a pot\u00e9 s n\u00e1dechem hned pokra\u010dujte k druh\u00e9mu boku. Z\u00e1da se sna\u017ete dr\u017eet ve stejn\u00e9 pozici.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rusky-twist.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit rusk\u00fd twist s posilovac\u00ed gumou\" class=\"wp-image-205836\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit rusk\u00fd twist s posilovac\u00ed gumou\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Dal\u0161\u00ed inspiraci na cviky s posilovac\u00ed gumou k pos\u00edlen\u00ed b\u0159icha najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s posilovac\u00ed gumou.<\/strong><\/a><\/li><li>Kompletn\u00ed n\u00e1vod na \u0161t\u00edhl\u00e9 b\u0159icho najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li><\/ul>\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=\"Vzorovy_trenink_s_posilovaci_gumou_na_cele_telo\"><\/span>Vzorov\u00fd tr\u00e9nink s posilovac\u00ed gumou na cel\u00e9 t\u011blo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento tr\u00e9nink si zvolte <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\">posilovac\u00ed gumy<\/a> s odpory dle sv\u00e9 v\u00fdkonnosti. M\u016f\u017eete je tak\u00e9 st\u0159\u00eddat podle toho, jak jsou pro v\u00e1s jednotliv\u00e9 cviky n\u00e1ro\u010dn\u00e9. Nebo postupujte tak, \u017ee prvn\u00ed s\u00e9rii pojmete jako zah\u0159\u00edvac\u00ed a vyu\u017eijete na ni <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\">ten\u010d\u00ed gumu<\/a>. Ty dal\u0161\u00ed pak odcvi\u010d\u00edte s <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-5-gymbeam.html\" class=\"ek-link\">expa<\/a><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-5-gymbeam.html\" class=\"ek-link\">derem<\/a>, kter\u00fd pro v\u00e1s p\u0159edstavuje v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e. Jedin\u011b tak bude tr\u00e9nink efektivn\u00ed a dostate\u010dn\u011b n\u00e1ro\u010dn\u00fd.<\/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\">Jak na tr\u00e9nink s expandery?<\/h3>\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\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159edn\u00ed d\u0159ep<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zakop\u00e1v\u00e1n\u00ed&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 opakov\u00e1n\u00ed na ka\u017edou stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Uno\u017eov\u00e1n\u00ed ve stoji&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 opakov\u00e1n\u00ed na ka\u017edou stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159\u00edtahy v p\u0159edklonu&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozpa\u017eov\u00e1n\u00ed ve stoje&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kliky<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlaky na ramena<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih v kle\u010de&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 opakov\u00e1n\u00ed na ka\u017edou stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsov\u00e9 tlaky v sed\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rusk\u00fd twist&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">16\u201320 opakov\u00e1n\u00ed celkem se st\u0159\u00edd\u00e1n\u00edm stran<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><\/tbody><\/table><\/figure>\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<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Inspiraci na cviky s gumou, kter\u00e9 zvl\u00e1dnete z pohodl\u00ed va\u0161eho domova, najdete tak\u00e9 v na\u0161em tr\u00e9ninkov\u00e9m videu. Na cvi\u010den\u00ed v\u00e1m bude sta\u010dit dlouh\u00fd expander a pouh\u00fdch 12 minut \u010dasu.&nbsp;&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-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky s posilovac\u00edmi gumami jsou vhodn\u00e9 pro v\u0161echny, kte\u0159\u00ed pr\u00e1v\u011b za\u010d\u00ednaj\u00ed se cvi\u010den\u00edm. Ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu je ale vyu\u017eij\u00ed tak\u00e9 pokro\u010dil\u00ed sportovci a pravideln\u00ed n\u00e1v\u0161t\u011bvn\u00edci posiloven. Podle na\u0161eho n\u00e1vodu je zvl\u00e1dne jednodu\u0161e ka\u017ed\u00fd. <strong>M\u016f\u017eete si z nich sami vytvo\u0159it tr\u00e9nink na cel\u00e9 t\u011blo<\/strong> nebo si zacvi\u010dte podle uveden\u00e9ho vzorov\u00e9ho. Pro viditeln\u00e9 v\u00fdsledky za\u0159a\u010fte posilov\u00e1n\u00ed s odporovou gumou alespo\u0148 2kr\u00e1t t\u00fddn\u011b. Sv\u00e9 \u00fasil\u00ed a dosahov\u00e1n\u00ed fitness c\u00edl\u016f ale nezapome\u0148te podpo\u0159it tak\u00e9 vyv\u00e1\u017een\u00fdm j\u00eddeln\u00ed\u010dkem a dostate\u010dn\u00fdm odpo\u010dinkem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink s posilovac\u00ed 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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>Chcete se nau\u010dit spr\u00e1vn\u011b cvi\u010dit s posilovac\u00ed gumou? V \u010dl\u00e1nku najdete n\u00e1vod na cviky na zadek, b\u0159icho, pa\u017ee nebo z\u00e1da. Nechyb\u00ed v n\u011bm ani vzorov\u00fd tr\u00e9nink na cel\u00e9 t\u011blo. <\/p>\n","protected":false},"author":129,"featured_media":344944,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,6429,7113,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-344941","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-cviky-na-zadek","10":"tag-posilovaci-gumy","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit s posilovac\u00ed gumou? 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