{"id":383452,"date":"2022-07-11T10:00:00","date_gmt":"2022-07-11T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383452"},"modified":"2026-04-23T07:55:29","modified_gmt":"2026-04-23T05:55:29","slug":"10-nejlepsich-cviku-na-zadek-s-vlastni-vahou","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/","title":{"rendered":"Jak cvi\u010dit zadek? Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b"},"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\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/#Jak_efektivne_cvicit_zadek_s_vlastni_vahou\" title=\"Jak efektivn\u011b cvi\u010dit zadek s vlastn\u00ed vahou?&nbsp;\">Jak efektivn\u011b cvi\u010dit zadek s vlastn\u00ed vahou?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/#12_nejlepsich_cviku_na_zadek_s_vlastni_vahou\" title=\"12 nejlep\u0161\u00edch cvik\u016f na zadek s vlastn\u00ed vahou&nbsp;\">12 nejlep\u0161\u00edch cvik\u016f na zadek s vlastn\u00ed vahou&nbsp;<\/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\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/#Vzorovy_trenink_na_zadek_bez_pomucek\" title=\"Vzorov\u00fd tr\u00e9nink na zadek bez pom\u016fcek\">Vzorov\u00fd tr\u00e9nink na zadek bez pom\u016fcek<\/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\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/#HIIT_na_zadek_pro_pokrocile\" title=\"HIIT na zadek pro pokro\u010dil\u00e9\">HIIT na zadek pro pokro\u010dil\u00e9<\/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\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/#Kam_dal\" title=\"Kam d\u00e1l?&nbsp;\">Kam d\u00e1l?&nbsp;<\/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\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>12 <\/strong>nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na zadek s vlastn\u00ed vahou pat\u0159\u00ed <strong>d\u0159epy, v\u00fdpady, glute bridge, frog pump, bulharsk\u00e9 d\u0159epy, uno\u017eov\u00e1n\u00ed v kle\u010de<\/strong> a <strong>rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze.<\/strong> Tr\u00e9nink h\u00fd\u017ed\u00ed posiluje velk\u00fd h\u00fd\u017e\u010fov\u00fd sval (<em>m. gluteus maximus<\/em>), st\u0159edn\u00ed h\u00fd\u017e\u010fov\u00fd sval (<em>m. gluteus medius<\/em>) a mal\u00fd h\u00fd\u017e\u010fov\u00fd sval (<em>m. gluteus minimus<\/em>). Cviky jsou vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 a na jejich proveden\u00ed sta\u010d\u00ed pouze podlo\u017eka na cvi\u010den\u00ed. N\u00e1ro\u010dnost lze zv\u00fd\u0161it p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee ve form\u011b posilovac\u00edch gum, kettlebellu nebo z\u00e1t\u011b\u017eov\u00e9 vesty.<\/p>\n\n\n\n<p>Pro za\u010d\u00e1tek zvolte <strong>4\u20136 cvik\u016f <\/strong>ve <strong>3\u20135 <\/strong>pracovn\u00edch s\u00e9ri\u00edch po <strong>10\u201320 <\/strong>opakov\u00e1n\u00edch a s pauzou <strong>30\u201390 sekund<\/strong> mezi cviky. Tr\u00e9nink h\u00fd\u017ed\u00ed za\u0159a\u010fte <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> alespo\u0148 po dobu <strong>4 t\u00fddn\u016f<\/strong> s \u010dasov\u00fdm odstupem nejm\u00e9n\u011b <strong>48 hodin<\/strong>. \u010cl\u00e1nek obsahuje dva vzorov\u00e9 tr\u00e9ninky bez pom\u016fcek: klasick\u00fd tr\u00e9nink na zadek a <strong>HIIT na zadek<\/strong> pro pokro\u010dil\u00e9. HIIT st\u0159\u00edd\u00e1 <strong>40 sekund<\/strong> cvi\u010den\u00ed a <strong>20 sekund<\/strong> odpo\u010dinku ve <strong>3\u20135 s\u00e9ri\u00edch<\/strong> a trv\u00e1 <strong>17\u201333 minut<\/strong>. Prvn\u00ed viditeln\u00e9 v\u00fdsledky lze o\u010dek\u00e1vat p\u0159ibli\u017en\u011b po <strong>1 m\u011bs\u00edci<\/strong> pravideln\u00e9ho tr\u00e9ninku.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hled\u00e1te zp\u016fsob, jak efektivn\u011b<strong> procvi\u010dit h\u00fd\u017e\u010fov\u00e9 svaly i bez posilovny? <\/strong>V tom p\u0159\u00edpad\u011b jste tady spr\u00e1vn\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku najdete ty nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky s vlastn\u00ed vahou na zadek, kter\u00e9 zvl\u00e1dnete kdekoliv. Nepot\u0159ebujete na n\u011b \u017e\u00e1dn\u00e9 vybaven\u00ed a skv\u011ble se hod\u00ed pro <strong>za\u010d\u00e1te\u010dn\u00edky, <\/strong>ale i pokro\u010dil\u00e9, kter\u00fdm rovn\u011b\u017e pomohou na cest\u011b za dokonal\u00fdm pozad\u00edm. V \u010dl\u00e1nku se nav\u00edc dozv\u00edte, jak si tr\u00e9nink napl\u00e1novat pro co nejlep\u0161\u00ed v\u00fdsledky a nezapomn\u011bli jsme ani na vzorov\u00fd tr\u00e9nink. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b klasick\u00fdch d\u0159ep\u016f a v\u00fdpad\u016f mezi nimi najdete glute bridge, frog pump a dal\u0161\u00ed funk\u010dn\u00ed cviky, kter\u00e9 v\u00e1m pomohou zapojit zadek ze v\u0161ech \u00fahl\u016f. D\u00edky tomu <strong>komplexn\u011b procvi\u010d\u00edte velk\u00fd, st\u0159edn\u00ed i mal\u00fd h\u00fd\u017e\u010fov\u00fd sval,<\/strong> co\u017e je d\u016fle\u017eit\u00e9 pro celkov\u00e9 tvarov\u00e1n\u00ed a zakulacov\u00e1n\u00ed zadku. Jednodu\u0161e si z nich vytvo\u0159\u00edte tr\u00e9nink, kter\u00fd v\u00e1s bude posouvat k va\u0161emu c\u00edli.&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=\"Jak_efektivne_cvicit_zadek_s_vlastni_vahou\"><\/span>Jak efektivn\u011b cvi\u010dit zadek s vlastn\u00ed vahou?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za jak dlouho se m\u016f\u017eete t\u011b\u0161it na prvn\u00ed v\u00fdsledky? V tomto sm\u011bru hraje roli \u0159ada faktor\u016f, jako je po\u010det tr\u00e9nink\u016f v t\u00fddnu, celkov\u00e9 zat\u00ed\u017een\u00ed glute\u00e1ln\u00edch sval\u016f, ale tak\u00e9 strava a odpo\u010dinek. Pokud dodr\u017e\u00edte p\u00e1r z\u00e1kladn\u00edch pravidel, m\u016f\u017eete se t\u011b\u0161it na prvn\u00ed viditeln\u00e9 v\u00fdsledky zhruba po m\u011bs\u00edci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ze seznamu n\u00ed\u017ee si vyberte 4\u20136 cvik\u016f <\/strong>a ty za\u0159a\u010fte do tr\u00e9ninkov\u00e9ho pl\u00e1nu minim\u00e1ln\u011b na dobu 4 t\u00fddn\u016f. Pot\u00e9 m\u016f\u017eete v\u0161echny nebo jen n\u011bkter\u00e9 vym\u011bnit za jin\u00e9. To je \u010dist\u011b na v\u00e1s. <\/li>\n\n\n\n<li><strong>Tr\u00e9nink h\u00fd\u017ed\u00ed absolvujte 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> Pro dostate\u010dnou regeneraci by \u010dasov\u00fd odstup mezi tr\u00e9ninky m\u011bl b\u00fdt alespo\u0148 48 hodin. <\/li>\n\n\n\n<li><strong>Po 2\u20133 t\u00fddnech zvy\u0161te po\u010det opakov\u00e1n\u00ed nebo s\u00e9ri\u00ed jednotliv\u00fdch cvik\u016f.<\/strong> <\/li>\n\n\n\n<li>P\u0159i cvi\u010den\u00ed se v\u017edy soust\u0159e\u010fte na<strong> spr\u00e1vnou techniku.<\/strong><\/li>\n\n\n\n<li><strong>Cvi\u010dte v pln\u00e9m rozsahu pohybu,<\/strong> p\u0159i kter\u00e9m jste schopni si udr\u017eet spr\u00e1vnou techniku. Dos\u00e1hnete tak nejv\u011bt\u0161\u00edho prota\u017een\u00ed svalu v dan\u00e9 pozici, co\u017e je d\u016fle\u017eit\u00e9 pro jeho maxim\u00e1ln\u00ed zapojen\u00ed.<\/li>\n\n\n\n<li>Pro z\u00edsk\u00e1n\u00ed sexy k\u0159ivek je \u010dasto pot\u0159eba <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">nabrat svaly<\/a> a dostat se na zdrav\u00e9 procento t\u011blesn\u00e9ho tuku. S t\u00edm v\u00e1m pom\u016f\u017ee tak\u00e9 strava s optim\u00e1ln\u00edm mno\u017estv\u00edm \u017eivin a energetickou hodnotou, co\u017e si m\u016f\u017eete jednodu\u0161e spo\u010d\u00edtat v na\u0161\u00ed <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalkula\u010dce p\u0159\u00edjmu energie a \u017eivin.<\/a> <span class=\"tadv-color\" style=\"color:#ff6600\">[1\u20132, 4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o komplexn\u00edm tr\u00e9ninku h\u00fd\u017ed\u00ed, najdete je v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek a nohy.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg\" alt=\"Dom\u00e1c\u00ed tr\u00e9nink na zadek\" class=\"wp-image-383492\" style=\"width:843px;height:562px\" title=\"Dom\u00e1c\u00ed tr\u00e9nink na zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_nejlepsich_cviku_na_zadek_s_vlastni_vahou\"><\/span>12 nejlep\u0161\u00edch cvik\u016f na zadek s vlastn\u00ed vahou&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyberte si mezi z\u00e1kladn\u00edm proveden\u00edm a r\u016fzn\u00fdmi variacemi, kter\u00e9 jsou u v\u011bt\u0161iny cvik\u016f uvedeny. U ka\u017ed\u00e9ho tak\u00e9 najdete doporu\u010den\u00ed vhodn\u00fdch pom\u016fcek pro p\u0159\u00edpad, \u017ee byste si jej cht\u011bli zt\u00ed\u017eit. B\u011bhem tr\u00e9ninku pak myslete na udr\u017een\u00ed spr\u00e1vn\u00e9 techniky. Pro v\u0161echny cviky je d\u016fle\u017eit\u00e9 zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed zad, s \u010d\u00edm\u017e v\u00e1m pom\u016f\u017ee tak\u00e9 <strong>aktivace st\u0159edu t\u011bla.&nbsp;<\/strong><\/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. D\u0159epy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla. <\/li>\n\n\n\n<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. 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>\n\n\n\n<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. <\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> D\u0159ep na jedn\u00e9 noze, pumpov\u00e1n\u00ed ve d\u0159epu (kmity nahoru a dol\u016f v rozsahu n\u011bkolika centimetr\u016f ve spodn\u00ed poloze), d\u0159epy s v\u00fdskokem. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> D\u0159ep s posilovac\u00ed gumou nad koleny, s fit m\u00ed\u010dem nad hlavou, na balan\u010dn\u00ed podlo\u017ece, se <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017eovou vestou<\/a>, s osou, kettlebellem, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">medicinbalem<\/a> nebo <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagem.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/drep.gif\" alt=\"Jak cvi\u010dit d\u0159ep s vlastn\u00ed vahou?\" class=\"wp-image-383507\" title=\"Jak cvi\u010dit d\u0159ep s vlastn\u00ed vahou?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: D\u0159epy s v\u00fdskokem (Jumping Air Squat)<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je rozlo\u017een\u00e1 rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte 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 pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen ud\u011blejte v\u00fdskok. V horn\u00ed poloze se nadechn\u011bte, pot\u00e9 se vra\u0165te zp\u011bt do d\u0159epu a v\u00fdskok zopakujte. <\/li>\n\n\n\n<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. <\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> V horn\u00ed f\u00e1zi p\u0159id\u00e1n\u00ed dal\u0161\u00edho v\u00fdskoku s p\u0159ita\u017een\u00edm kolen k hrudn\u00edku (Tuck jump).<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>D\u0159ep s v\u00fdskokem na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bednu<\/a> nebo na balan\u010dn\u00ed podlo\u017eku, s powerbagem.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/drep-s-vyskokem.gif\" alt=\"Jak cvi\u010dit d\u0159ep s v\u00fdskokem?\" class=\"wp-image-383522\" title=\"Jak cvi\u010dit d\u0159ep s v\u00fdskokem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. V\u00fdpady vp\u0159ed (Forward Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd s rukama v bok. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu. <\/li>\n\n\n\n<li><strong>Variace cviku: <\/strong>V\u00fdpady s v\u00fdskokem,v\u00fdpady vzad, pumpov\u00e1n\u00ed ve v\u00fdpadu. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady na balan\u010dn\u00ed podlo\u017eku, s powerbagem, osou a se z\u00e1t\u011b\u017eovou vestou.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/vypady-vpred.gif\" alt=\"Jak cvi\u010dit v\u00fdpady s vlastn\u00ed vahou?\" class=\"wp-image-383537\" title=\"Jak cvi\u010dit v\u00fdpady s vlastn\u00ed vahou?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: V\u00fdpady vp\u0159ed s v\u00fdskokem (Jumping Lunges)<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>\u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed vysko\u010dte a ve v\u00fdskoku vym\u011b\u0148te nohy. Po dopadu se nadechn\u011bte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. V udr\u017een\u00ed stability si pom\u00e1hejte rukama. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady s v\u00fdskokem na balan\u010dn\u00ed podlo\u017eku, s powerbagem, osou a se z\u00e1t\u011b\u017eovou vestou.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/vypady-s-vyskokom.gif\" alt=\"Jak cvi\u010dit v\u00fdpady s v\u00fdskokem?\" class=\"wp-image-383552\" title=\"Jak cvi\u010dit v\u00fdpady s v\u00fdskokem?\"\/><\/figure>\n<\/div>\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=\"36298,50953,50959,107725\" ><\/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:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Krab\u00ed ch\u016fze ve stoji (Standing Crab Walk)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Pot\u00e9 lehce pokr\u010dte kolena a ud\u011blejte pohyb p\u00e1nve sm\u011brem dozadu a dol\u016f tak, abyste se dostali do \u010d\u00e1ste\u010dn\u00e9ho d\u0159epu. \u010c\u00edm hlub\u0161\u00ed d\u0159ep ud\u011bl\u00e1te, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed. Ruce dejte v bok. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem ud\u011blejte jednou nohou krok do strany a pot\u00e9 p\u0159isu\u0148te i druhou nohu. Nadechn\u011bte se a zase s v\u00fddechem prove\u010fte stejn\u00fdm zp\u016fsobem krok jednou a pak druhou nohou na opa\u010dnou stranu. Takto st\u0159\u00eddejte strany a pokra\u010dujte tak dlouho a\u017e budete m\u00edt hotovou jednu s\u00e9rii. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Krab\u00ed ch\u016fze s posilovac\u00ed gumou um\u00edst\u011bnou nad koleny nebo s kettlebellem dr\u017een\u00fdm ob\u011bma rukama p\u0159ed hrudn\u00edkem. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/crab-walk.gif\" alt=\"Jak cvi\u010dit krab\u00ed ch\u016fzi ve stoji?\" class=\"wp-image-383567\" title=\"Jak cvi\u010dit krab\u00ed ch\u016fzi ve stoji?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fdpady k\u0159\u00ed\u017eem (Curtsy Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd s rukama v bok. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem zano\u017ete pravou nohu do k\u0159\u00ed\u017ee za levou s t\u00edm, \u017ee ob\u011b nohy pokr\u010d\u00edte. Prav\u00fdm kolenem se m\u016f\u017eete lehce dotknout podlo\u017eky a pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. N\u00e1sledn\u011b ud\u011blejte v\u00fdpad do k\u0159\u00ed\u017ee levou nohou. Takto st\u0159\u00eddejte strany do t\u00e9 doby, ne\u017e dokon\u010d\u00edte jednu s\u00e9rii. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu. <\/li>\n\n\n\n<li><strong>Variace cviku: <\/strong>V\u00fdpady k\u0159\u00ed\u017eem s meziskokem. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady s powerbagem, osou a se <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017eovou vestou<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Curtsy-lunges.gif\" alt=\"Jak cvi\u010dit v\u00fdpady do k\u0159\u00ed\u017ee?\" class=\"wp-image-383582\" title=\"Jak cvi\u010dit v\u00fdpady do k\u0159\u00ed\u017ee?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bulharsk\u00e9 d\u0159epy (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed \u017eidli, gau\u010d nebo bednu a chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu nebo kus n\u00e1bytku, kter\u00fd m\u00e1te za sebou, a ruce dejte v bok. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s n\u00e1dechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu. <\/li>\n\n\n\n<li><strong>Variace cviku: <\/strong>Bulharsk\u00e9 d\u0159epy s v\u00fdskokem na stojn\u00e9 noze. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Bulharsk\u00e9 d\u0159epy s powerbagem, osou, se z\u00e1t\u011b\u017eovou vestou a <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dkami<\/a>. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/bulharske-drepy.gif\" alt=\"Jak cvi\u010dit bulharsk\u00e9 d\u0159epy s vlastn\u00ed vahou?\" class=\"wp-image-383597\" title=\"Jak cvi\u010dit bulharsk\u00e9 d\u0159epy s vlastn\u00ed vahou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Glute bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm a chodidla nechte na zemi.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v horn\u00ed poloze (20\u201330 sekund), rozno\u017eov\u00e1n\u00ed v horn\u00ed pozici. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> Glute bridge s nohama na balan\u010dn\u00ed podlo\u017ece, s \u0161irokou <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed gumou<\/a> um\u00edst\u011bnou nad koleny \u010di s <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebellem<\/a> um\u00edst\u011bn\u00fdm na p\u00e1nvi. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Glute-bridge.gif\" alt=\"Jak cvi\u010dit glute bridge?\" class=\"wp-image-383612\" title=\"Jak cvi\u010dit glute bridge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Frog pump<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, chodidla p\u0159it\u00e1hn\u011bte sm\u011brem k h\u00fd\u017ed\u00edm a oto\u010dte je k sob\u011b, tak aby se dot\u00fdkaly. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v horn\u00ed poloze (20\u201330 sekund), pumpov\u00e1n\u00ed v horn\u00ed pozici. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> Frog pump s nohama na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">balan\u010dn\u00ed podlo\u017ece<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Frog-pump-.gif\" alt=\"Jak cvi\u010dit frog pump?\" class=\"wp-image-383629\" title=\"Jak cvi\u010dit frog pump?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge na jedn\u00e9 noze (Single Leg Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Ob\u011b nohy pokr\u010dte v kolenou, chodidla p\u0159it\u00e1hn\u011bte bl\u00ed\u017ee k h\u00fd\u017ed\u00edm a pot\u00e9 jednu nohu zvedn\u011bte vzh\u016fru ke stropu. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. Myslete na to, \u017ee noha, kter\u00e1 je zvednut\u00e1 ze zem\u011b z\u016fst\u00e1v\u00e1 ve stejn\u00e9 pozici. Pohyb vych\u00e1z\u00ed pouze z p\u00e1nve. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb. <\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v horn\u00ed poloze (20\u201330 sekund), pumpov\u00e1n\u00ed v horn\u00ed pozici. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> Glute bridge na jedn\u00e9 noze na balan\u010dn\u00ed podlo\u017ece, s \u0161irokou <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed gumou<\/a> um\u00edst\u011bnou nad koleny \u010di s <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebellem<\/a> um\u00edst\u011bn\u00fdm na p\u00e1nvi. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/One-leg-glute-bridge.gif\" alt=\"Jak cvi\u010dit glute bridge na jedn\u00e9 noze?\" class=\"wp-image-383644\" title=\"Jak cvi\u010dit glute bridge na jedn\u00e9 noze?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Uno\u017eov\u00e1n\u00ed v kle\u010de (Fire Hydrant)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte klek na v\u0161ech \u010dty\u0159ech. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a uno\u017ete jednu nohu, kter\u00e1 z\u016fst\u00e1v\u00e1 pokr\u010den\u00e1. Pot\u00e9 ji s n\u00e1dechem vra\u0165te zp\u011bt a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, mal\u00fd rozsah pohybu. <\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> V\u00fddr\u017e nebo pumpov\u00e1n\u00ed v horn\u00ed pozici. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> Uno\u017eov\u00e1n\u00ed v kle\u010de s \u0161irokou posilovac\u00ed gumou, na balan\u010dn\u00ed podlo\u017ece. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/fire-hydrant.gif\" alt=\"Jak cvi\u010dit uno\u017eov\u00e1n\u00ed v kle\u010de?\" class=\"wp-image-383659\" title=\"Jak cvi\u010dit uno\u017eov\u00e1n\u00ed v kle\u010de?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Zano\u017eov\u00e1n\u00ed v kle\u010de na jedn\u00e9 noze (Straight Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte klek na v\u0161ech \u010dty\u0159ech a jednu nohu nechte nata\u017eenou. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a zano\u017ete nata\u017eenou nohu. Pot\u00e9 ji s n\u00e1dechem vra\u0165te zp\u011bt a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, mal\u00fd rozsah pohybu. <\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> V\u00fddr\u017e nebo pumpov\u00e1n\u00ed v horn\u00ed pozici. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> Zano\u017eov\u00e1n\u00ed v kle\u010de se <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017e\u00edm na kotn\u00edky<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Straight-leg-kickback.gif\" alt=\"Jak cvi\u010dit zano\u017eov\u00e1n\u00ed v kle\u010de?\" class=\"wp-image-383674\" title=\"Jak cvi\u010dit zano\u017eov\u00e1n\u00ed v kle\u010de?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze (Single Leg Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>\u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. P\u0159eneste v\u00e1hu na stojnou nohu, kter\u00e1 je m\u00edrn\u011b pokr\u010den\u00e1 v koleni. S n\u00e1dechem se p\u0159edklo\u0148te a sou\u010dasn\u011b zano\u017ete druhou nohu, kter\u00e1 z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. Ve spodn\u00ed \u010d\u00e1sti nen\u00ed nutn\u00e9, aby se t\u011blo dostalo do rovnob\u011b\u017en\u00e9 p\u0159\u00edmky se zem\u00ed. Soust\u0159e\u010fte se hlavn\u011b na zachov\u00e1n\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad a proc\u00edt\u011bn\u00ed sval\u016f h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen. Ze za\u010d\u00e1tku bude sta\u010dit, kdy\u017e nohu zvednete 30\u201350 cm nad zem. S v\u00fddechem se pak vra\u0165te do v\u00fdchoz\u00ed polohy. V udr\u017een\u00ed stability v\u00e1m pom\u016f\u017ee vzpa\u017een\u00ed horn\u00ed kon\u010detiny. Nejprve prove\u010fte n\u011bkolik opakov\u00e1n\u00ed na jednu a pak na druhou nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n\n\n\n<li><strong>Variace cviku:<\/strong> Opora o \u017eidli pro lep\u0161\u00ed stabilitu. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Mrtv\u00fd tah na jedn\u00e9 noze s kettlebellem v ruce, fit m\u00ed\u010dem nad hlavou, na balan\u010dn\u00ed podlo\u017ece nebo na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/rumunsky-mrtvy-tah-na-jednej-nohe.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze?\" class=\"wp-image-383689\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. \u017didle (Wall Sit)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se z\u00e1dy ke st\u011bn\u011b, op\u0159ete se o ni a sje\u010fte dol\u016f do pozice d\u0159epu, ide\u00e1ln\u011b tak n\u00edzko, aby se va\u0161e stehna dostala do rovnob\u011b\u017en\u00e9 pozice se zem\u00ed, nebo je\u0161t\u011b n\u00ed\u017e. Chodidla se celou plochou op\u00edraj\u00ed o zem a ruce m\u016f\u017eete polo\u017eit na stehna. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Plynule d\u00fdchejte a sna\u017ete se v t\u00e9to pozici vydr\u017eet alespo\u0148 20 sekund. Cvik si trochu zt\u00ed\u017e\u00edte, kdy\u017e se nebudete rukama op\u00edrat o stehna, ale nech\u00e1te je voln\u011b viset pod\u00e9l t\u011bla. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 kr\u00e1tk\u00e1 v\u00fddr\u017e, mal\u00e1 hloubka d\u0159epu. <\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kotou\u010d<\/a> polo\u017een\u00fd na stehnech, kettlebell dr\u017een\u00fd ob\u011bma rukama p\u0159ed t\u011blem. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/wall-sit.gif\" alt=\"Cvik \u017eidle na zadek\" class=\"wp-image-383704\" title=\"Cvik \u017eidle na zadek\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trenink_na_zadek_bez_pomucek\"><\/span>Vzorov\u00fd tr\u00e9nink na zadek bez pom\u016fcek<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed tr\u00e9ninkem se zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo se zam\u011b\u0159en\u00edm na uvoln\u011bn\u00ed ky\u010dl\u00ed a aktivaci sval\u016f doln\u00ed poloviny t\u011bla. Pot\u00e9 p\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st, kter\u00e1 obsahuje cviky z tabulky. <strong>Po\u010det s\u00e9ri\u00ed u ka\u017ed\u00e9ho cviku je 3\u20135.<\/strong> M\u016f\u017eete odcvi\u010dit nejprve v\u0161echny s\u00e9rie jednoho cviku a pak se p\u0159esunout na dal\u0161\u00ed, nebo p\u0159ech\u00e1zet z jednoho na druh\u00fd, a ud\u011blat si tak kruhov\u00fd tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mezi cviky si dejte 30\u201390 sekundovou pauzu.<\/strong> Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku pak dle pot\u0159eby p\u0159idejte cool-down f\u00e1zi (pomal\u00fd b\u011bh na m\u00edst\u011b nebo ch\u016fze), p\u0159\u00edpadn\u011b se lehce prot\u00e1hn\u011bte. Tento tr\u00e9nink m\u016f\u017eete za\u0159azovat <strong>2\u20133kr\u00e1t t\u00fddn\u011b.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><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><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Frog pump<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201320&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zano\u017eov\u00e1n\u00ed v kle\u010de na jedn\u00e9 noze<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201320 na ka\u017edou nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bulharsk\u00e9 d\u0159epy<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320 na ka\u017edou nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady do k\u0159\u00ed\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320 na ka\u017edou nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017didle<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201345 sekund<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Jak na tr\u00e9nink h\u00fd\u017ed\u00ed s vlastn\u00ed vahou pro pokro\u010dil\u00e9?<\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee u\u017e bez probl\u00e9m\u016f zvl\u00e1dnete 15\u201320 opakov\u00e1n\u00ed a nec\u00edt\u00edte p\u0159i tom svalovou \u00fanavu, nejsp\u00ed\u0161 pot\u0159ebujete d\u00e1t va\u0161im sval\u016fm nov\u00fd impuls pro dal\u0161\u00ed r\u016fst a zes\u00edlen\u00ed. V tom by v\u00e1m mohly pomoci tyto tr\u00e9ninkov\u00e9 tipy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postupn\u011b zkracujte d\u00e9lku pauzy<\/strong> mezi jednotliv\u00fdmi cviky o 10 sekund. <\/li>\n\n\n\n<li><strong>Za\u0159a\u010fte supers\u00e9rie,<\/strong> v r\u00e1mci kter\u00fdch odcvi\u010d\u00edte 2 a v\u00edce cvik\u016f v \u0159ad\u011b za sebou bez pauzy.<\/li>\n\n\n\n<li><strong>Kombinujte statick\u00e9 cviky s dynamick\u00fdmi.<\/strong> Nap\u0159\u00edklad v\u00fddr\u017e v d\u0159epu, na kterou navazuj\u00ed d\u0159epy s v\u00fdskokem.<\/li>\n\n\n\n<li><strong>P\u0159idejte z\u00e1t\u011b\u017e<\/strong> ve form\u011b <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">expanderu<\/a>,<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> z\u00e1t\u011b\u017e\u00ed na kotn\u00edky<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017eov\u00e9 vesty<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dek<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebellu<\/a> nebo <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osy<\/a> s <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010di<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[3\u20134]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, jak si d\u00e1t b\u011bhem tr\u00e9ninku opravdu do t\u011bla? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku opravdu do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed.&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=\"HIIT_na_zadek_pro_pokrocile\"><\/span>HIIT na zadek pro pokro\u010dil\u00e9<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud si chcete d\u00e1t po\u0159\u00e1dn\u011b do t\u011bla, vyzkou\u0161ejte tento HIIT. Budete st\u0159\u00eddat del\u0161\u00ed \u00faseky cvi\u010den\u00ed a kr\u00e1tk\u00e9 pauzy. Krom\u011b efektivn\u00edho posilov\u00e1n\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f nav\u00edc d\u00edky vysok\u00e9 intenzit\u011b sp\u00e1l\u00edte i spoustu kalori\u00ed za kr\u00e1tk\u00fd \u010dasov\u00fd \u00fasek.&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\">\n<ul id=\"block-bcb15544-d7c8-4d69-8bbe-134451ac4858\" class=\"wp-block-list\">\n<li>40 sekund cvi\u010dte, 20 sekund odpo\u010d\u00edvejte<\/li>\n\n\n\n<li>za\u010dnete u cviku \u010d. 1, pot\u00e9 p\u0159ejdete na cvik \u010d. 2 atd.<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1 a\u017e 2 minuty pauzu <\/li>\n\n\n\n<li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9nink v\u00e1m podle po\u010dtu s\u00e9ri\u00ed a d\u00e9lky pauzy zabere 17\u201333 minut<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol id=\"block-c5d588d8-871a-4ae6-ad73-e034107f9002\" class=\"wp-block-list\">\n<li>D\u0159ep s v\u00fdskokem<\/li>\n\n\n\n<li>\u017didle<\/li>\n\n\n\n<li>V\u00fdpady<\/li>\n\n\n\n<li>V\u00fdpady s v\u00fdskokem<\/li>\n\n\n\n<li>Glute bridge<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na zadek si m\u016f\u017eete zacvi\u010dit i s velk\u00fdm m\u00ed\u010dem podle na\u0161eho \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud m\u00e1te doma kettlebell, cviky na spodn\u00ed \u010d\u00e1st t\u011bla s touto pom\u016fckou najdete v \u010dl\u00e1nku<strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\">8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy. <\/a><\/strong><\/li>\n\n\n\n<li>Tr\u00e9nink na zadek s posilovac\u00ed gumou si zase m\u016f\u017eete sestavit podle na\u0161eho \u010dl\u00e1nku<strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou. <\/a><\/strong><\/li>\n<\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f na zadek bez pom\u016fcek m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si zpest\u0159it tr\u00e9nink. Zvl\u00e1dnete je z pohodl\u00ed va\u0161eho domova, na zahrad\u011b v parku \u010di workoutov\u00e9m h\u0159i\u0161ti. Pos\u00edl\u00edte d\u00edky nim <strong>komplexn\u011b h\u00fd\u017e\u010fov\u00e9 svaly,<\/strong> a ud\u011bl\u00e1te tak dal\u0161\u00ed krok k <strong>perfektn\u011b vytvarovan\u00e9mu pozad\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyzkou\u0161et m\u016f\u017eete klasick\u00fd tr\u00e9nink s doporu\u010den\u00fdm po\u010dtem opakov\u00e1n\u00ed \u010di HIIT, kter\u00fd je vhodn\u011bj\u0161\u00ed pro pokro\u010dil\u00e9. Pro zv\u00fd\u0161en\u00ed n\u00e1ro\u010dnosti m\u016f\u017eete za\u0159adit i obt\u00ed\u017en\u011bj\u0161\u00ed varianty nebo p\u0159idat z\u00e1t\u011b\u017e ve form\u011b jednoru\u010dek a posilovac\u00edch gum.&nbsp;&nbsp;&nbsp;<\/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 zadku.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak na kulat\u00fd a pevn\u00fd zadek bez pom\u016fcek? V \u010dl\u00e1nku najdete 12 \u00fa\u010dinn\u00fdch cvik\u016f na h\u00fd\u017e\u010fov\u00e9 svaly v\u010detn\u011b vzorov\u00fdch tr\u00e9nink\u016f, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout va\u0161eho c\u00edle. <\/p>\n","protected":false},"author":129,"featured_media":383458,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6429,6441,6489,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383452","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-zadek","9":"tag-cviky-s-vlastni-vahou","10":"tag-domaci-trenink","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>Jak cvi\u010dit zadek? Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nejlep\u0161\u00ed cviky na kulat\u00fd a pevn\u00fd zadek bez pom\u016fcek jen s vlastn\u00ed vahou. V \u010dl\u00e1nku najdete vzorov\u00fd tr\u00e9nink a HIIT na zpevn\u011bn\u00ed zadku pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak cvi\u010dit zadek? 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