{"id":345180,"date":"2022-02-25T11:27:42","date_gmt":"2022-02-25T10:27:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345180"},"modified":"2022-03-02T16:03:55","modified_gmt":"2022-03-02T15:03:55","slug":"33-cvikov-posilnovacie-gumy-na-doma","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/","title":{"rendered":"30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo\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.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Subor_30_ucinnych_cvikov_s_posilnovacou_gumou\" title=\"S\u00fabor 30 \u00fa\u010dinn\u00fdch cvikov s posil\u0148ovacou gumou\">S\u00fabor 30 \u00fa\u010dinn\u00fdch cvikov 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\/33-cvikov-posilnovacie-gumy-na-doma\/#Cviky_na_zadok_a_na_nohy\" title=\"Cviky na zadok a na nohy\">Cviky na zadok 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.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Cviky_na_chrbat\" title=\"Cviky na chrb\u00e1t\">Cviky na chrb\u00e1t<\/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\/33-cvikov-posilnovacie-gumy-na-doma\/#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.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Cviky_na_ramena\" title=\"Cviky na ramen\u00e1\">Cviky na ramen\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Cviky_na_ruky_biceps_a_triceps\" title=\"Cviky na ruky (biceps a triceps)\">Cviky na ruky (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.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Cviky_na_brucho\" title=\"Cviky na brucho\">Cviky na brucho<\/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.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Vzorovy_trening_s_posilnovacou_gumou_na_cele_telo\" title=\"Vzorov\u00fd tr\u00e9ning s posil\u0148ovacou gumou na cel\u00e9 telo\">Vzorov\u00fd tr\u00e9ning s posil\u0148ovacou gumou na cel\u00e9 telo<\/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.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#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-10\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcete sa nau\u010di\u0165 cvi\u010di\u0165 s posil\u0148ovac\u00edmi gumami, posun\u00fa\u0165 tr\u00e9ning s vlastnou v\u00e1hou na pokro\u010dilej\u0161iu \u00farove\u0148 alebo si len spestri\u0165 n\u00e1v\u0161tevu vo fitku? M\u00e1me pre v\u00e1s rie\u0161enie v podobe posil\u0148ovac\u00edch g\u00fam alebo expanderov. Ide o <strong>cvi\u010debn\u00e9 pom\u00f4cky, ktor\u00e9 sa hodia na tr\u00e9ning cel\u00e9ho tela<\/strong>. Existuj\u00fa v mnoh\u00fdch variantoch s r\u00f4znymi odpormi, tak\u017ee si s nimi kvalitne zacvi\u010dia za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed. Ka\u017ed\u00fd si teda medzi nimi n\u00e1jde t\u00fa, ktor\u00e1 zodpoved\u00e1 jeho aktu\u00e1lnej kond\u00edcii a cie\u013eom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Posil\u0148ovacie gumy si m\u00f4\u017eete vzia\u0165 kamko\u013evek so sebou<\/strong>, \u010do je jedna z \u010fal\u0161\u00edch v\u00fdhod tejto tr\u00e9ningovej pom\u00f4cky. Vyu\u017eijete ich napr\u00edklad na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">workoutovom ihrisku<\/a> alebo ako pom\u00f4cku pri r\u00fdchlom tr\u00e9ningu na dovolenke. Nebudete preto musie\u0165 vynech\u00e1va\u0165 svoj ob\u013e\u00faben\u00fd silov\u00fd tr\u00e9ning ani v pr\u00edpade, \u017ee nem\u00e1te k dispoz\u00edcii zariaden\u00fa posil\u0148ov\u0148u.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00f4sobov, ako cvi\u010di\u0165 s posil\u0148ovac\u00edmi gumami, existuje mno\u017estvo. Tie dlh\u0161ie m\u00f4\u017eete pripevni\u0165 napr\u00edklad na hrazdu alebo in\u00fa pevn\u00fa kon\u0161trukciu, a tak posil\u0148ova\u0165 svaly r\u00fak a chrbta. Krat\u0161ie s\u00fa zase lep\u0161ie na umiestnenie na nohy, v\u010faka \u010domu si s\u0165a\u017e\u00edte napr\u00edklad drepy a \u010fal\u0161ie cviky. V\u00e4\u010d\u0161inu z ni\u017e\u0161ie uveden\u00fdch cvikov zvl\u00e1dnete dokonca aj v pohodl\u00ed v\u00e1\u0161ho 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\u0161nom \u010dl\u00e1nku n\u00e1jdete 30 cvikov s expandermi, rozdelen\u00fdch pod\u013ea parti\u00ed, na ktor\u00e9 s\u00fa prim\u00e1rne zameran\u00e9. <strong>Posiln\u00edte nimi svaly r\u00fak, chrbta, brucha, ale aj zadku a stehien. <\/strong>Pri ka\u017edom cviku je uveden\u00e1 spr\u00e1vna realiz\u00e1cia a na konci \u010dl\u00e1nku v\u00e1s takisto \u010dak\u00e1 aj vzorov\u00fd tr\u00e9ning na cel\u00e9 telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e chcete svoje sna\u017eenie podpori\u0165 tie\u017e spr\u00e1vnou v\u00fd\u017eivou, nezabudnite na kvalitn\u00fd jed\u00e1lni\u010dek. S t\u00fdm v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie, a dosiahnu\u0165 tak svoje ciele<\/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=\"Ako na cviky s posil\u0148ovacou gumou na cel\u00e9 telo?\" class=\"wp-image-344984\" width=\"843\" height=\"562\" title=\"Ako na cviky s posil\u0148ovacou gumou na cel\u00e9 telo?\" 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=\"Subor_30_ucinnych_cvikov_s_posilnovacou_gumou\"><\/span>S\u00fabor 30 \u00fa\u010dinn\u00fdch cvikov s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na realiz\u00e1ciu t\u00fdchto cvikov v\u00e1m bude sta\u010di\u0165 <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)\">dlh\u00fd expander<\/a>, ktor\u00fd tvor\u00ed uzavret\u00fd kruh, alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacia guma<\/a>, ktorej konce spolu pevne zvia\u017eete. Vyu\u017eijete aj krat\u0161iu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odporov\u00fa gumu <\/a>s uzavret\u00fdm obvodom. Ide\u00e1lne majte poruke r\u00f4zne druhy expandera. M\u00f4\u017eete tak zvy\u0161ova\u0165 a zni\u017eova\u0165 z\u00e1\u0165a\u017e pod\u013ea potreby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak patr\u00edte medzi za\u010diato\u010dn\u00edkov a zatia\u013e sa nec\u00edtite na dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h, pomocou posil\u0148ovac\u00edch g\u00fam si m\u00f4\u017eete spestri\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cvi\u010denie s vlastnou v\u00e1hou<\/a>. <strong>Hodia sa toti\u017e na drepy, v\u00fdpady, skracova\u010dky a \u010fal\u0161ie cviky, ktor\u00e9 u\u017e zrejme pozn\u00e1te. <\/strong>D\u00e1te tak telu nov\u00fd impulz a svoj tr\u00e9ning pozdvihnete na nov\u00fa \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 cvikov si m\u00f4\u017eete zostavi\u0165 tr\u00e9ning aj v pr\u00edpade, \u017ee patr\u00edte k pokro\u010dil\u00fdm \u0161portovcom. Vytvorte si z nich \u00faplne nov\u00fa cvi\u010debn\u00fa rutinu alebo ich pridajte ku klasick\u00fdm cvikom na horn\u00fa alebo doln\u00fa polovicu tela.<strong> Vyhnite sa stereotypu a va\u0161e svaly dostan\u00fa nov\u00fd stimul na posilnenie a rast.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00f4r ako za\u010dnete cvi\u010di\u0165, n\u00e1jdite si pevn\u00fa kon\u0161trukciu, napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/multifunkcna-zavesna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrazdu<\/a>, na ktor\u00fa m\u00f4\u017eete gumu bezpe\u010dne pripevni\u0165. Pred tr\u00e9ningom sa v\u017edy zahrejte (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 budete kr\u00fa\u017ei\u0165 ve\u013ek\u00fdmi k\u013abmi. 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 alebo core. Pohyb by mal by\u0165 kontrolovan\u00fd a vykonan\u00fd v celom 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_zadok_a_na_nohy\"><\/span>Cviky na zadok a na nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka t\u00fdmto cvikom posiln\u00edte zadok a z\u00e1rove\u0148 predn\u00fa, zadn\u00fa aj vn\u00fatorn\u00fa stranu stehien. V\u00e4\u010d\u0161ina z nich navy\u0161e patr\u00ed medzi komplexn\u00e9 (viack\u013abov\u00e9) cviky, v\u010faka ktor\u00fdm zapoj\u00edte svaly takmer cel\u00e9ho tela.&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. Predn\u00fd drep (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami od seba na \u0161\u00edrku va\u0161ich ramien. Na jeden koniec posil\u0148ovacej gumy sa postavte a druh\u00fd pretiahnite cez hlavu za krk. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa a pohybom panvy dozadu a dolu urobte drep. Dajte popritom pozor na chybn\u00e9 gu\u013eatenie chrbta v bedrovej a hrudnej oblasti chrbtice. H\u013abku drepu si zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 si prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. Pri pohybe nadol m\u00f4\u017eete predpa\u017ei\u0165 pre lep\u0161iu stabilitu. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynulo narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie sa na \u0161pi\u010dku alebo na p\u00e4tu.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 predn\u00fd drep s posil\u0148ovacou gumou\" class=\"wp-image-205392\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 predn\u00fd drep s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Predkop\u00e1vanie (Leg Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite jedn\u00fdm koncom na horn\u00fa \u010das\u0165 hrazdy. Opa\u010dn\u00fd koniec omotajte okolo \u010dlenka jednej nohy. Postavte sa nieko\u013eko metrov pred hrazdu tak, aby sa guma natiahla. Stojte s chodidlami od seba na \u0161\u00edrku va\u0161ich bokov. Nohy z\u013eahka pokr\u010dte. Ruky dajte vbok a aktivujte stred tela (br\u00e1nica, svaly brucha, chrbta a panvov\u00e9ho dna). Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom predno\u017ete a vystrite nohu, na ktorej m\u00e1te pripevnen\u00fa gumu. Potom ju s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Chodidlom sa len z\u013eahka dotknite podlahy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Odcvi\u010dte najprv s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa nohu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, vyt\u00e1\u010danie kolien dovn\u00fatra, 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\/predkopavanie.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 predkop\u00e1vanie\" class=\"wp-image-205463\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 predkop\u00e1vanie s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zakop\u00e1vanie (Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite jedn\u00fdm koncom na spodn\u00fa \u010das\u0165 hrazdy. Opa\u010dn\u00fd koniec omotajte okolo \u010dlenka jednej nohy. \u013dahnite si bruchom nadol na podlo\u017eku vo vzdialenosti od hrazdy tak, aby bol expander natiahnut\u00fd. Ruky pokr\u010dte ved\u013ea tela a polo\u017ete dla\u0148ami na zem.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom zano\u017ete a pritiahnite \u010dlenok k zadku. Mali by ste pri tom c\u00edti\u0165 aktiv\u00e1ciu zadn\u00fdch stehenn\u00fdch svalov (hamstringov). S n\u00e1dychom sa vracajte do v\u00fdchodiskovej polohy. Potom hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Odcvi\u010dte najprv s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa nohu. \u010c\u00edm \u010falej budete od miesta pripevnenia expandera, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/zakopavanie.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 zakop\u00e1vanie s posil\u0148ovacou gumou\" class=\"wp-image-205452\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 zakop\u00e1vanie s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Dv\u00edhanie panvy alebo most (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. \u013dahnite si na chrb\u00e1t s t\u00fdm, \u017ee hlava, horn\u00e1 \u010das\u0165 chrbta a ruky zost\u00e1vaj\u00fa na podlo\u017eke. Nohy pokr\u010dte a pritiahnite ich smerom k zadku. Chodidl\u00e1 m\u00f4\u017eete necha\u0165 celou plochou na podlo\u017eke alebo sa opierajte len o p\u00e4ty.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly zadku a stredu tela a zdvihnite panvu. Dv\u00edhajte ju maxim\u00e1lne do tej v\u00fd\u0161ky, ke\u010f s\u00fa va\u0161e kolen\u00e1, boky a ramen\u00e1 v tej istej rovine. V hornej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zotrva\u0165 v kontrakcii. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 t\u00fdm, \u017ee v hornej poz\u00edcii prid\u00e1te rozno\u017eenie a zno\u017eenie.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 most s posil\u0148ovacou gumou\" class=\"wp-image-205494\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 most s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Drep do strany (Side Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu pripevnite jedn\u00fdm koncom na spodn\u00fa \u010das\u0165 hrazdy. Opa\u010dn\u00fd koniec umiestnite na \u010dlenok pravej nohy. Postavte sa \u013eav\u00fdm bokom k hrazde. Chodidl\u00e1 s\u00fa ved\u013ea seba vo vzdialenosti va\u0161ich bokov a ruky pozd\u013a\u017e tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa, urobte krok do strany a z\u00e1rove\u0148 vykonajte drep. H\u013abku drepu si zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynulo narovnajte a vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed s\u00e9rie na jednu nohu vyme\u0148te strany.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 drep do strany s posil\u0148ovacou gumou\" class=\"wp-image-205509\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 drep do strany s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Mu\u0161\u013ea (Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. \u013dahnite si na bok. O spodn\u00fa pokr\u010den\u00fa ruku si oprite hlavu a horn\u00fa polo\u017ete pred telo, a to dla\u0148ou na podlo\u017eku. Nohy pokr\u010dte do pribli\u017ene 90-stup\u0148ov\u00e9ho uhla. Chodidl\u00e1 sa vz\u00e1jomne dot\u00fdkaj\u00fa po cel\u00fd \u010das cviku.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly zadku a rozno\u017ete. V hornej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zotrva\u0165 v kontrakcii. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 mu\u0161\u013eu (Clamshell) s posil\u0148ovacou gumou\" class=\"wp-image-205524\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 mu\u0161\u013eu (Clamshell) s posil\u0148ovacou 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\u00fdchodiskov\u00e1 poloha:<\/strong> Dlh\u00fd expander uchopte obidvomi rukami za opa\u010dn\u00e9 konce a predpa\u017ete. Stojte rovno s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a urobte pravou nohou v\u00fdpad vzad. Potom vykonajte rot\u00e1ciu trupu na prav\u00fa stranu a z\u00e1rove\u0148 s v\u00fddychom upa\u017ete. S n\u00e1dychom vr\u00e1\u0165te ruky do predpa\u017eenia a trup oto\u010dte sp\u00e4\u0165. N\u00e1sledne sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 zopakujte na \u013eav\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 v\u00fdpady vzad s rozpa\u017een\u00edm s posil\u0148ovacou gumou\" class=\"wp-image-345006\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 v\u00fdpady vzad s rozpa\u017een\u00edm s posil\u0148ovacou 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\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite na \u010dlenky. Ruky pokr\u010dte a dajte vbok. M\u00f4\u017eete sa trochu predkloni\u0165, ale sna\u017ete sa zachova\u0165 prirodzen\u00e9 zakrivenie chrbta. Nohy s\u00fa z\u013eahka pokr\u010den\u00e9 a chodidl\u00e1 od seba vo vzdialenosti na \u0161\u00edrku ramien.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Aktivujte stred tela a urobte pravou nohou krok do strany. Potom prino\u017ete \u013eav\u00fa nohu. N\u00e1sledne zase urobte \u013eavou nohou krok do strany a prino\u017ete prav\u00fa nohu. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte cel\u00fa s\u00e9riu. M\u00f4\u017eete urobi\u0165 aj nieko\u013eko po sebe id\u00facich krokov na jednu a a\u017e potom na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte (v bedrovej chrbtici), mal\u00fd rozsah pohybu, nadmern\u00e9 predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, 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\/kroky-do-boku.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 kroky do strany s posil\u0148ovacou gumou\" class=\"wp-image-205556\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 kroky do strany s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Uno\u017eovanie (Standing Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite na \u010dlenky. Ruky pokr\u010dte a dajte vbok. M\u00f4\u017eete sa trochu predkloni\u0165, ale sna\u017ete sa zachova\u0165 prirodzen\u00e9 zakrivenie chrbta. Nohy s\u00fa \u013eahko pokr\u010den\u00e9 a chodidl\u00e1 od seba vo vzdialenosti na \u0161\u00edrku va\u0161ich ramien. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom uno\u017ete jednu nohu a s n\u00e1dychom ju vr\u00e1\u0165te sp\u00e4\u0165. Hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa nohu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadmern\u00e9 predkl\u00e1\u0148anie sa dopredu, preh\u00fdbanie sa v chrbte, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 uno\u017eovanie v stoji s posil\u0148ovacou gumou\" class=\"wp-image-205569\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 uno\u017eovanie v stoji s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Rozno\u017eovanie v sede (Sitting Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite pod kolen\u00e1. Sadnite si na zem. Dlane polo\u017ete za seba a oprite sa o ne. Pokr\u010dte nohy a chodidl\u00e1 pribl\u00ed\u017ete k zadku.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly zadku a rozno\u017ete. V krajnej poz\u00edcii m\u00f4\u017eete zotrva\u0165 1 \u2013 2 sekundy. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 rozno\u017eovanie v sede s posil\u0148ovacou gumou\" class=\"wp-image-205583\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 rozno\u017eovanie v sede s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete docieli\u0165 gu\u013eat\u00fd zadok a \u0161t\u00edhle nohy, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok 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_chrbat\"><\/span>Cviky na chrb\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S expanderom precvi\u010d\u00edte aj trap\u00e9zy, \u0161irok\u00fd sval chrbtov\u00fd a medzilopatkov\u00e9 svaly. Tieto cviky s\u00fa \u00fa\u010dinn\u00e9 aj na ramen\u00e1 a ruky. Z\u00e1rove\u0148 pri nich zapoj\u00edte stred tela.&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. Pr\u00ed\u0165ahy v predklone (Band Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Dlh\u00fd expander polo\u017ete na zem a st\u00fapnite si na jeho stred. Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. \u013dahko pokr\u010dte nohy, predklo\u0148te sa a rukami uchopte konce posil\u0148ovacej gumy. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pritiahnite ruky smerom k p\u00e1su a s n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Pri pohybe nahor s\u0165ahujte lopatky k sebe.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 kolm\u00e9 pr\u00ed\u0165ahy na chrb\u00e1t s posil\u0148ovacou gumou\" class=\"wp-image-205597\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 kolm\u00e9 pr\u00ed\u0165ahy na chrb\u00e1t s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pr\u00ed\u0165ahy v sede (Seated Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na zem s vystret\u00fdmi nohami. M\u00f4\u017eete ich trochu pokr\u010di\u0165. Dlh\u00fd expander zachy\u0165te pribli\u017ene v strede jeho d\u013a\u017eky za chodidl\u00e1. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pritiahnite gumu smerom k p\u00e1su a s n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Pri pohybe k trupu s\u0165ahujte lopatky k sebe.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy v sede na chrb\u00e1t s posil\u0148ovacou gumou\" class=\"wp-image-205610\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy v sede na chrb\u00e1t s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rozpa\u017eovanie v stoji (Standing Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Uchopte dlh\u00fa gumu podhmatom za opa\u010dn\u00e9 konce a predpa\u017ete. Postavte sa s chodidlami od seba na \u0161\u00edrku va\u0161ich bokov, nohy m\u00f4\u017eete z\u013eahka pokr\u010di\u0165. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly chrbta a upa\u017ete. Ruky zost\u00e1vaj\u00fa v rovnakej v\u00fd\u0161ke. S n\u00e1dychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 rozpa\u017eovanie v stoji na chrb\u00e1t s posil\u0148ovacou gumou\" class=\"wp-image-205626\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 rozpa\u017eovanie v stoji na chrb\u00e1t s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pr\u00ed\u0165ahy v \u013eahu (Lying Down Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><div><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Pripevnite jeden koniec dlh\u00e9ho expandera o spodn\u00fa \u010das\u0165 hrazdy. \u013dahnite si na chrb\u00e1t, vzpa\u017ete a chy\u0165te gumu obidvomi rukami. Ramen\u00e1 stiahnite dolu od u\u0161\u00ed a chrb\u00e1t dr\u017ete celou plochou na podlo\u017eke. Nohy pokr\u010dte.<\/div><\/li><li><div><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly chrbta a pripa\u017ete. S n\u00e1dychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm.<\/div><\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy v \u013eahu na chrb\u00e1t s posil\u0148ovacou gumou\" class=\"wp-image-205639\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy v \u013eahu na chrb\u00e1t s posil\u0148ovacou 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>Pomocou expandera \u00fa\u010dinne precvi\u010d\u00edte ako mal\u00fd, tak aj ve\u013ek\u00fd prsn\u00fd sval, ktor\u00e9 spolu tvoria dominantn\u00fa \u010das\u0165 hrudn\u00edka. S jeho pomocou si m\u00f4\u017eete s\u0165a\u017ei\u0165 k\u013euky alebo vysk\u00fa\u0161ajte tlaky na hrudn\u00edk v \u013eahu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. K\u013euky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><div><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prevle\u010dte expander cez chrb\u00e1t a umiestnite ho pribli\u017ene pod lopatky. Potom si k\u013eaknite na zem, prejdite do vzporu le\u017emo s vystret\u00fdmi rukami a polo\u017ete druh\u00fd koniec gumy pod ruky. Roztvoren\u00e9 dlane umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine.<\/div><\/li><li><div><strong>Realiz\u00e1cia: <\/strong>Po n\u00e1dychu vykonajte k\u013euk a v spodnej polohe sa hrudn\u00edkom sna\u017ete z\u013eahka dotkn\u00fa\u0165 zeme. S v\u00fddychom potom zatla\u010dte celou plochou r\u00fak do podlo\u017eky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a vykonajte \u010fal\u0161ie opakovanie. Rovnak\u00fdm sp\u00f4sobom m\u00f4\u017eete vykon\u00e1va\u0165 k\u013euky na kolen\u00e1ch, tento variant je teda jednoduch\u0161\u00ed.<\/div><\/li><li><div><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (predov\u0161etk\u00fdm v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/div><\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky s posil\u0148ovacou gumou\" class=\"wp-image-205657\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 k\u013euky s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tlaky v \u013eahu (Floor Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete expander na zem, potom si \u013eahnite na chrb\u00e1t tak, aby ste ho mali pod sebou pribli\u017ene v oblasti lopatiek. Uchopte rukami obidva konce expandera a ruky pokr\u010dte do uhla 90 stup\u0148ov. Predlaktie je kolmo k zemi. Ramen\u00e1 stiahnite dolu od u\u0161\u00ed a chrb\u00e1t dr\u017ete celou plochou na podlo\u017eke. Nohy pokr\u010dte a chodidl\u00e1 pritiahnite k zadku.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie prsn\u00fdch svalov vystrite ruky. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Tla\u010denie lak\u0165ov k telu, preh\u00fdbanie sa v chrbte, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 floor press s posil\u0148ovacou gumou\" class=\"wp-image-205670\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 floor press s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_ramena\"><\/span>Cviky na ramen\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posil\u0148ovacou gumou si m\u00f4\u017eete spestri\u0165 aj tr\u00e9ning ramenn\u00fdch svalov. Cviky s expanderom na ramen\u00e1 sa podobaj\u00fa t\u00fdm s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkami<\/a>. Zapoj\u00edte pri nich tie\u017e svaly r\u00fak a stred tela.<\/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\u00fdchodiskov\u00e1 poloha: <\/strong>Dlh\u00fd expander polo\u017ete na zem a st\u00fapnite si na jeden z jeho koncov. Chodidl\u00e1 majte od seba na \u0161\u00edrku va\u0161ich bokov. Druh\u00fa \u010das\u0165 gumy chy\u0165te rukami, narovnajte sa a natiahnite ju a\u017e nad hrudn\u00edk. Ruky pokr\u010dte. Dlane smeruj\u00fa vpred. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn a vzpa\u017ete. S\u00fa\u010dasne h\u00fdbte hlavu smerom dopredu. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 tlaky nad hlavu s posil\u0148ovacou gumou\" class=\"wp-image-205683\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 tlaky nad hlavu s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Predpa\u017eovanie (Forward Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Dlh\u00fd expander polo\u017ete na zem a st\u00fapnite si na jeden z jeho koncov. Chodidl\u00e1 majte od seba vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Druh\u00fa \u010das\u0165 gumy chy\u0165te rukami, narovnajte sa a upa\u017ete. Dlane s\u00fa oto\u010den\u00e9 k telu. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn a predpa\u017ete. Sna\u017ete sa dosta\u0165 lakte a\u017e do v\u00fd\u0161ky va\u0161ich ramien. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 predpa\u017eovanie r\u00fak s posil\u0148ovacou gumou\" class=\"wp-image-205698\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 predpa\u017eovanie r\u00fak s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Upa\u017eovanie v stoji (Lateral Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Dlh\u00fd expander polo\u017ete na zem a jednou (vykro\u010denou) nohou si st\u00fapnite na jeho stred. Potom rukami chy\u0165te opa\u010dn\u00e9 konce expandera a narovnajte sa. Pripa\u017ete, dlane smeruj\u00fa k telu a ruky s\u00fa trochu pokr\u010den\u00e9. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn a upa\u017ete. V hornej poz\u00edcii by mali by\u0165 lakte o nie\u010do ni\u017e\u0161ie, ako s\u00fa va\u0161e ramen\u00e1. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte, nadmern\u00e9 kr\u010denie r\u00fak.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 upa\u017eovanie v stoji s posil\u0148ovacou gumou\" class=\"wp-image-205711\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 upa\u017eovanie v stoji s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pr\u00ed\u0165ahy v stoji (High Pull)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Dlh\u00fd expander polo\u017ete na zem a st\u00fapnite si na jeden z jeho koncov. Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Druh\u00fa \u010das\u0165 gumy chy\u0165te rukami, narovnajte sa a upa\u017ete. Dlane s\u00fa oto\u010den\u00e9 k telu. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn, pokr\u010dte ruky a vytiahnite gumu a\u017e nad hrudn\u00edk. V hornej poz\u00edcii sa sna\u017ete dosta\u0165 lakte vy\u0161\u0161ie, ako s\u00fa va\u0161e ramen\u00e1. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 zdvih s posil\u0148ovacou gumou\" class=\"wp-image-206577\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 zdvih s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rozpa\u017eovanie v sede (Sitting Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plyometrick\u00fa debnu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavicu <\/a>na cvi\u010denie. Dlh\u00fa gumu si polo\u017ete pod chodidl\u00e1 tak, aby sa va\u0161e nohy nach\u00e1dzali pribli\u017ene v jej strede. Predklo\u0148te sa a uchopte rukami opa\u010dn\u00e9 konce expandera. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn a upa\u017ete. V hornej poz\u00edcii by mali by\u0165 lakte o nie\u010do ni\u017e\u0161ie, ako s\u00fa va\u0161e ramen\u00e1. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 rozpa\u017eovanie s posil\u0148ovacou gumou\" class=\"wp-image-205724\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 rozpa\u017eovanie s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_ruky_biceps_a_triceps\"><\/span>Cviky na ruky (biceps a triceps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Expandery m\u00f4\u017eete vyu\u017ei\u0165 aj na tr\u00e9ning svalov r\u00fak. Precvi\u010d\u00edte si s nimi bicepsy aj 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 k\u013eaku (Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na \u013eav\u00fa nohu, prav\u00fa predno\u017ete a pokr\u010dte ju do uhla 90 stup\u0148ov. Pod prav\u00fa nohu umiestnite dlh\u00fa posil\u0148ovaciu gumu a obidva jej konce chy\u0165te pravou rukou. Tou sa potom lak\u0165om oprite o prav\u00e9 stehno (nad koleno). Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie bicepsu pritiahnite dla\u0148 k ramenu. S n\u00e1dychom vr\u00e1\u0165te ruku do v\u00fdchodiskovej polohy a pohyb zopakujte. Len \u010do odcvi\u010d\u00edte cel\u00fa s\u00e9riu na jednu ruku, vyme\u0148te strany.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 koncentrovan\u00fd bicepsov\u00fd zdvih s posil\u0148ovacou gumou\" class=\"wp-image-205738\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 koncentrovan\u00fd bicepsov\u00fd zdvih s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bicepsov\u00fd zdvih v stoji (Standing Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa jednou nohou do stredu posil\u0148ovacej gumy s chodidlami od seba vo vzdialenosti na \u0161\u00edrku va\u0161ich ramien. Chy\u0165te rukami obidva konce expandera, narovnajte sa a pripa\u017ete. Dlane smeruj\u00fa vpred. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie bicepsov pritiahnite s\u00fa\u010dasne obidve dlane k ramen\u00e1m. S n\u00e1dychom vr\u00e1\u0165te ruku do v\u00fdchodiskovej polohy a pohyb zopakujte. Lakte sa sna\u017ete dr\u017ea\u0165 pri tele v pribli\u017ene rovnakej poz\u00edcii.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, lakte pr\u00edli\u0161 \u010faleko od tela, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 bicepsov\u00fd zdvih v stoji s posil\u0148ovacou gumou\" class=\"wp-image-205751\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 bicepsov\u00fd zdvih v stoji s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zapa\u017eovanie v sede (Triceps Kickbacks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na zem, z\u013eahka pokr\u010dte nohy a dlh\u00fa posil\u0148ovaciu gumu prichy\u0165te za chodidl\u00e1. Druh\u00fd koniec expandera pretiahnite cez hlavu a spus\u0165te ho a\u017e za spodn\u00fa \u010das\u0165 chrbta. Chy\u0165te gumu obidvomi rukami. Tie potom mierne zapa\u017ete a pokr\u010dte do uhla pribli\u017ene 90 stup\u0148ov. Mierne sa predklo\u0148te, ale st\u00e1le majte prirodzen\u00e9 zakrivenie chrbta. Hlava je v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie tricepsov vystrite ruky. S n\u00e1dychom vr\u00e1\u0165te ruky do v\u00fdchodiskovej polohy a pohyb zopakujte. S\u00fastre\u010fte sa na to, aby ste v priebehu cviku dr\u017eali rovnak\u00fa poz\u00edciu lak\u0165ov.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, lakte pr\u00edli\u0161 \u010faleko od tela, 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=\"Ako spr\u00e1vne cvi\u010di\u0165 tricepsov\u00e9 extenzie s posil\u0148ovacou gumou\" class=\"wp-image-205765\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 tricepsov\u00e9 extenzie s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Tricepsov\u00e9 tlaky v sede (Triceps Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:&nbsp;<\/strong>Posa\u010fte sa na plyometrick\u00fa debnu alebo na posil\u0148ovaciu lavicu s t\u00fdm, \u017ee pod sebou (pod zadkom) zachyt\u00edte jeden koniec dlh\u00e9ho expandera. Druh\u00fd koniec chy\u0165te po stran\u00e1ch obidvomi rukami a pretiahnite ho za chrb\u00e1t. Vzpa\u017ete a pokr\u010dte ruky do uhla 90 stup\u0148ov. Dlane smeruj\u00fa k sebe a s\u00fa za hlavou. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><div><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie tricepsov vzpa\u017ete. S n\u00e1dychom vr\u00e1\u0165te ruky do v\u00fdchodiskovej polohy a pohyb zopakujte. S\u00fastre\u010fte sa na to, aby ste v priebehu cviku udr\u017eali rovnak\u00fa poz\u00edciu lak\u0165ov.<\/div><\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, 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-tlaky.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 tricepsov\u00e9 tlaky s posil\u0148ovacou gumou\" class=\"wp-image-205779\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 tricepsov\u00e9 tlaky s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 cviky na cel\u00fa horn\u00fa polovicu tela n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 cvikov na hrazde s posil\u0148ovacou gumou pre siln\u00e9 ruky, chrb\u00e1t a brucho<\/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_brucho\"><\/span>Cviky na brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S posil\u0148ovac\u00edmi gumami m\u00f4\u017eete efekt\u00edvne posil\u0148ova\u0165 aj priame, \u0161ikm\u00e9 a spodn\u00e9 bru\u0161n\u00e9 svaly. T\u00fdmito cvikmi si spestr\u00edte v\u00e1\u0161 tr\u00e9ning brucha.&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. Skracova\u010dky na kolen\u00e1ch (Kneeling Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Upevnite jeden koniec expandera o horn\u00fa \u010das\u0165 hrazdy. Potom si k\u013eaknite chrbtom k hrazde a gumu pretiahnite cez hlavu. Pridr\u017eiavajte ju obidvomi rukami pred krkom.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom sa pomocou kontrakcie bru\u0161n\u00fdch svalov predklo\u0148te a popritom z\u013eahka zagu\u013ea\u0165te chrb\u00e1t. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, 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\/skracovacky-na-kolenach.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 skracova\u010dky na kolen\u00e1ch (Kneeling Crunch) s posil\u0148ovacou gumou\" class=\"wp-image-205793\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 skracova\u010dky na kolen\u00e1ch (Kneeling Crunch) s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Drevoruba\u010d (Woodchoppers)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Upevnite jeden koniec expandera na horn\u00fa \u010das\u0165 hrazdy. Potom sa postavte \u013eav\u00fdm bokom k hrazde a chy\u0165te gumu obidvomi rukami. Vzpa\u017ete na \u013eav\u00fa stranu pred hlavou a rovnak\u00fdm smerom mierne vyto\u010dte cel\u00fd trup. Chodidl\u00e1 majte od seba vo vzdialenosti o nie\u010do v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. Chrb\u00e1t dr\u017ete po cel\u00fd \u010das v prirodzenom zakriven\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie bru\u0161n\u00fdch svalov s\u0165ahujte gumu smerom ku kolen\u00e1m pravej nohy. Pritom z\u013eahka pokr\u010dte nohy a cel\u00fdm trupom sa vyto\u010dte rovnak\u00fdm smerom. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte. Hne\u010f ako odcvi\u010d\u00edte jednu s\u00e9riu, oto\u010dte sa prav\u00fdm bokom ku hrazde a vykonajte rovnak\u00fd cvik na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie chrbta.<\/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=\"Ako vykon\u00e1va\u0165 cvik drevoruba\u010d (Woodchopers) s posil\u0148ovacou gumou\" class=\"wp-image-205809\" title=\"Ako vykon\u00e1va\u0165 cvik drevoruba\u010d (Woodchopers) s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kroky do strany s napnutou gumou (Anti-Rotation Band Walkouts)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><div><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Upevnite jeden koniec expandera o hrazdu tak, aby bol napnut\u00fd (rovnobe\u017ene so zemou) pribli\u017ene vo v\u00fd\u0161ke v\u00e1\u0161ho bicepsu. Potom sa postavte \u013eav\u00fdm bokom k hrazde, gumu chy\u0165te obidvomi rukami pred hrudn\u00edkom a pokr\u010dte ruky (uhol 90 stup\u0148ov). Expander by mal by\u0165 napnut\u00fd, ale nie na maxim\u00e1lnu mo\u017en\u00fa mieru. Z\u013eahka pokr\u010dte nohy a chodidl\u00e1 majte od seba vo vzdialenosti o nie\u010do v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. Chrb\u00e1t dr\u017ete po cel\u00fd \u010das v prirodzenom zakriven\u00ed, hlavu v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9. Aktivujte stred tela.<\/div><\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa a urobte krok doprava. Potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Len \u010do odcvi\u010d\u00edte jednu s\u00e9riu, oto\u010dte sa prav\u00fdm bokom k hrazde a vykonajte ten ist\u00fd cvik na druh\u00fa stranu. \u010c\u00edm \u010falej budete od miesta uchytenia expandera, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela, nekontrolovan\u00fd pohyb, preh\u00fdbanie chrbta.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 kroky do strany s posil\u0148ovacou gumou\" class=\"wp-image-206593\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 kroky do strany s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Obr\u00e1ten\u00e9 skracova\u010dky (Reverse Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Upevnite jeden koniec expandera o horn\u00fa \u010das\u0165 hrazdy. Potom sa posa\u010fte na zem hlavou smerom k hrazde a druh\u00fd koniec gumy si upevnite o obidve chodidl\u00e1 (zachy\u0165te o predpriehlavky). Expander by u\u017e mal by\u0165 napnut\u00fd v tejto poz\u00edcii. \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela. Nohy zdvihnite a pokr\u010dte do uhla 90 stup\u0148ov.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie spodn\u00fdch bru\u0161n\u00fdch svalov zdvihnite panvu a pritiahnite kolen\u00e1 smerom k hrudn\u00edku. Horn\u00e1 \u010das\u0165 chrbta zost\u00e1va na podlo\u017eke. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, 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\/obratene-skracovacky.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky s posil\u0148ovacou gumou\" class=\"wp-image-205823\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky s posil\u0148ovacou 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\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na zem, z\u013eahka pokr\u010dte nohy a dlh\u00fa posil\u0148ovaciu gumu zachy\u0165te o chodidl\u00e1. Druh\u00fd koniec expandera uchopte obidvomi rukami a dr\u017ete ho pred hrudn\u00edkom. Ruky pokr\u010dte do uhla pribli\u017ene 90 stup\u0148ov. Mierne sa zaklo\u0148te, ale st\u00e1le dr\u017ete prirodzen\u00e9 zakrivenie chrbta. Hlava je v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom stiahnite gumu na stranu smerom k jedn\u00e9mu boku a s n\u00e1dychom hne\u010f pokra\u010dujte k druh\u00e9mu boku. Chrb\u00e1t sa sna\u017ete dr\u017ea\u0165 v rovnakej poz\u00edcii.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 rusk\u00fd twist s posil\u0148ovacou gumou\" class=\"wp-image-205836\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 rusk\u00fd twist s posil\u0148ovacou gumou\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010eal\u0161iu in\u0161pir\u00e1ciu na cviky s posil\u0148ovacou gumou na posilnenie brucha n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/9-cvikov-na-brucho-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na spevnenie brucha s posil\u0148ovacou gumou<\/strong><\/a>.<\/li><li>Kompletn\u00fd n\u00e1vod na \u0161t\u00edhle brucho n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu 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_trening_s_posilnovacou_gumou_na_cele_telo\"><\/span>Vzorov\u00fd tr\u00e9ning s posil\u0148ovacou gumou na cel\u00e9 telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento tr\u00e9ning si zvo\u013ete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovacie gumy<\/a> s odporom pod\u013ea svojej v\u00fdkonnosti. Takisto ich m\u00f4\u017eete strieda\u0165 pod\u013ea toho, ak\u00e9 n\u00e1ro\u010dn\u00e9 s\u00fa pre v\u00e1s jednotliv\u00e9 cviky. Popr\u00edpade postupujte tak, \u017ee prv\u00fa s\u00e9riu pojmete ako zahrievaciu a vyu\u017eijete na \u0148u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ten\u0161iu gumu<\/a>. Tie \u010fal\u0161ie potom odcvi\u010d\u00edte s <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expanderom<\/a>, ktor\u00fd pre v\u00e1s predstavuje v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e. Jedine tak bude tr\u00e9ning efekt\u00edvny a dostato\u010dne 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\">Ako na tr\u00e9ning s expandermi?<\/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\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Predn\u00fd drep<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 16<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zakop\u00e1vanie&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 opakovan\u00ed na ka\u017ed\u00fa stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Uno\u017eovanie v stoji&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 opakovan\u00ed na ka\u017ed\u00fa stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u00ed\u0165ahy v predklone&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozpa\u017eovanie v stoji&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">K\u013euky<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlaky na ramen\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih v k\u013eaku&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 opakovan\u00ed na ka\u017ed\u00fa stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsov\u00e9 tlaky v sede<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/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 \u2013 20 opakovan\u00ed celkove so striedan\u00edm str\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><\/tbody><\/table><\/figure>\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>In\u0161pir\u00e1ciu na cviky s gumou, ktor\u00e9 zvl\u00e1dnete z pohodlia v\u00e1\u0161ho domova, n\u00e1jdete aj v na\u0161om tr\u00e9ningovom videu. Na cvi\u010denie v\u00e1m bude sta\u010di\u0165 dlh\u00fd expander a len 12 min\u00fat \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-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?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky s posil\u0148ovac\u00edmi gumami s\u00fa vhodn\u00e9 pre v\u0161etk\u00fdch, ktor\u00ed pr\u00e1ve za\u010d\u00ednaj\u00fa s cvi\u010den\u00edm. Vo svojom tr\u00e9ningovom pl\u00e1ne ich v\u0161ak vyu\u017eij\u00fa aj pokro\u010dil\u00ed \u0161portovci a pravideln\u00ed n\u00e1v\u0161tevn\u00edci posil\u0148ovn\u00ed. Pod\u013ea n\u00e1\u0161ho n\u00e1vodu ich zvl\u00e1dne jednoducho ka\u017ed\u00fd. <strong>Sami si z nich m\u00f4\u017eete vytvori\u0165 tr\u00e9ning na cel\u00e9 telo<\/strong> alebo si zacvi\u010dte pod\u013ea uveden\u00e9ho vzorov\u00e9ho. Pre vidite\u013en\u00e9 v\u00fdsledky zara\u010fte posil\u0148ovanie s odporovou gumou aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. Svoje \u00fasilie o dosahovanie fitness cie\u013eov v\u0161ak nezabudnite podpori\u0165 aj vyv\u00e1\u017een\u00fdm jed\u00e1lni\u010dkom \u010di dostato\u010dn\u00fdm odpo\u010dinkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning 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\/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 sa nau\u010di\u0165 spr\u00e1vne cvi\u010di\u0165 s posil\u0148ovacou gumou? V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na cviky na zadok, brucho, ruky alebo chrb\u00e1t. Nech\u00fdba v \u0148om ani vzorov\u00fd tr\u00e9ning na cel\u00e9 telo. <\/p>\n","protected":false},"author":129,"featured_media":344955,"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":[3],"tags":[6058,6100,6162,6062],"filter_section":[],"filter_attribute":[13021,13020,13022,13025,13023],"class_list":{"0":"post-345180","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-cviky-na-zadok","10":"tag-posilnovacie-gumy","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-treningove-chyby-a-tipy","16":"filter_attribute-treningove-plany","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>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cvi\u010di\u0165 s posil\u0148ovacou gumou? 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