{"id":384546,"date":"2022-07-11T17:01:29","date_gmt":"2022-07-11T15:01:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=384546"},"modified":"2023-11-30T15:33:08","modified_gmt":"2023-11-30T14:33:08","slug":"10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/","title":{"rendered":"Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 gu\u013eat\u00e9 pozadie"},"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\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#Ako_efektivne_cvicit_zadok_s_vlastnou_vahou\" title=\"Ako efekt\u00edvne cvi\u010di\u0165 zadok s vlastnou v\u00e1hou?\">Ako efekt\u00edvne cvi\u010di\u0165 zadok s vlastnou v\u00e1hou?<\/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\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#12_najlepsich_cvikov_na_zadok_s_vlastnou_vahou\" title=\"12 najlep\u0161\u00edch cvikov na zadok s vlastnou v\u00e1hou\">12 najlep\u0161\u00edch cvikov na zadok s vlastnou v\u00e1hou<\/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\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#Vzorovy_trening_na_zadok_bez_pomocok\" title=\"Vzorov\u00fd tr\u00e9ning na zadok bez pom\u00f4cok\">Vzorov\u00fd tr\u00e9ning na zadok bez pom\u00f4cok<\/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\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#HIIT_na_zadok_pre_pokrocilych\" title=\"HIIT na zadok pre pokro\u010dil\u00fdch\">HIIT na zadok pre pokro\u010dil\u00fdch<\/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\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#Domaci_trening_na_spevnenie_a_vytvarovanie_zadku_s_posilnovacou_gumou\" title=\"Dom\u00e1ci tr\u00e9ning na spevnenie a vytvarovanie zadku s posil\u0148ovacou gumou\">Dom\u00e1ci tr\u00e9ning na spevnenie a vytvarovanie zadku 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-6\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#A_co_dalej\" title=\"A \u010do \u010falej?\">A \u010do \u010falej?<\/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\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>H\u013ead\u00e1te sp\u00f4sob, ako efekt\u00edvne<strong> precvi\u010di\u0165 svaly zadku aj bez posil\u0148ovne<\/strong>? V tom pr\u00edpade ste tu spr\u00e1vne. V dne\u0161nom \u010dl\u00e1nku n\u00e1jdete tie naj\u00fa\u010dinnej\u0161ie cviky s vlastnou v\u00e1hou na zadok, ktor\u00e9 zvl\u00e1dnete kdeko\u013evek. Nepotrebujete na ne \u017eiadne vybavenie a skvele sa hodia pre <strong>za\u010diato\u010dn\u00edkov<\/strong>, ale aj pokro\u010dil\u00fdch, ktor\u00fdm takisto pom\u00f4\u017eu na ceste za dokonal\u00fdm pozad\u00edm. V \u010dl\u00e1nku sa navy\u0161e dozviete, ako si napl\u00e1nova\u0165 tr\u00e9ning pre \u010do najlep\u0161ie v\u00fdsledky a nezabudli sme ani na vzorov\u00fd tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem klasick\u00fdch drepov a v\u00fdpadov medzi nimi n\u00e1jdete glute bridge, frog pump a \u010fal\u0161ie funk\u010dn\u00e9 cviky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zapoji\u0165 zadok zo v\u0161etk\u00fdch uhlov. V\u010faka tomu <strong>komplexne precvi\u010d\u00edte ve\u013ek\u00fd, stredn\u00fd aj mal\u00fd sedac\u00ed sval<\/strong>, \u010do je d\u00f4le\u017eit\u00e9 pre celkov\u00e9 tvarovanie a zagu\u013eacovanie zadku. Jednoducho si z nich vytvor\u00edte tr\u00e9ning, ktor\u00fd v\u00e1s bude pos\u00fava\u0165 k v\u00e1\u0161mu cie\u013eu.<\/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=\"Ako_efektivne_cvicit_zadok_s_vlastnou_vahou\"><\/span>Ako efekt\u00edvne cvi\u010di\u0165 zadok s vlastnou v\u00e1hou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kedy sa m\u00f4\u017eete te\u0161i\u0165 na prv\u00e9 v\u00fdsledky? V tomto smere zohr\u00e1va \u00falohu mno\u017estvo faktorov, ako je po\u010det tr\u00e9ningov v t\u00fd\u017edni, celkov\u00e9 za\u0165a\u017eenie glute\u00e1lnych svalov, ale aj strava a odpo\u010dinok. Ak dodr\u017e\u00edte nieko\u013eko z\u00e1kladn\u00fdch pravidiel, m\u00f4\u017eete sa te\u0161i\u0165 na prv\u00e9 vidite\u013en\u00e9 v\u00fdsledky pribli\u017ene po mesiaci.<\/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>Z ni\u017e\u0161ie uveden\u00e9ho zoznamu si vyberte 4 \u2013 6 cvikov <\/strong>a tie zara\u010fte do tr\u00e9ningov\u00e9ho pl\u00e1nu minim\u00e1lne na 4 t\u00fd\u017edne. Potom m\u00f4\u017eete v\u0161etky alebo len niektor\u00e9 vymeni\u0165 za in\u00e9. Je to \u010disto na v\u00e1s.<\/li>\n\n\n\n<li><strong>Tr\u00e9ning zadku absolvujte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> Pre dostato\u010dn\u00fa regener\u00e1ciu by \u010dasov\u00fd odstup medzi tr\u00e9ningmi mal by\u0165 aspo\u0148 48 hod\u00edn.<\/li>\n\n\n\n<li><strong>Po 2 \u2013 3 t\u00fd\u017ed\u0148och zv\u00fd\u0161te po\u010det opakovan\u00ed alebo s\u00e9ri\u00ed jednotliv\u00fdch cvikov.<\/strong><\/li>\n\n\n\n<li>Pri cvi\u010den\u00ed sa v\u017edy s\u00fastre\u010fte na<strong> spr\u00e1vnu techniku<\/strong>.<\/li>\n\n\n\n<li><strong>Cvi\u010dte v plnom rozsahu pohybu<\/strong>, pri ktorom ste schopn\u00ed si udr\u017ea\u0165 spr\u00e1vnu techniku. Dosiahnete tak najv\u00e4\u010d\u0161ie natiahnutie svalu v danej poz\u00edcii, \u010do je d\u00f4le\u017eit\u00e9 pre jeho maxim\u00e1lne zapojenie.<\/li>\n\n\n\n<li>Na z\u00edskanie sexi kriviek treba \u010dasto <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nabra\u0165 svaly<\/a> a dosta\u0165 sa na zdrav\u00e9 percento telesn\u00e9ho tuku. S t\u00fdm v\u00e1m pom\u00f4\u017ee strava s optim\u00e1lnym mno\u017estvom \u017eiv\u00edn a optim\u00e1lnou energetickou hodnotou, ktor\u00e9 si m\u00f4\u017eete jednoducho vypo\u010d\u00edta\u0165 v na\u0161ej <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)\">kalkula\u010dke pr\u00edjmu energie a \u017eiv\u00edn<\/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>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o komplexnom tr\u00e9ningu zadku, n\u00e1jdete ho v na\u0161om \u010dl\u00e1nku <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<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\u00e1ci tr\u00e9ning na zadok\" class=\"wp-image-383492\" style=\"width:843px;height:562px\" title=\"Dom\u00e1ci tr\u00e9ning na zadok\" 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_najlepsich_cvikov_na_zadok_s_vlastnou_vahou\"><\/span>12 najlep\u0161\u00edch cvikov na zadok s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyberte si medzi z\u00e1kladn\u00fdm vykon\u00e1van\u00edm cvikov a ich r\u00f4znymi vari\u00e1ciami, ktor\u00e9 s\u00fa uveden\u00e9 pri v\u00e4\u010d\u0161ine z nich. Pri ka\u017edom cviku tie\u017e n\u00e1jdete odpor\u00fa\u010danie vhodn\u00fdch pom\u00f4cok pre pr\u00edpad, \u017ee by ste si ho chceli s\u0165a\u017ei\u0165. Po\u010das tr\u00e9ningu myslite na udr\u017eanie spr\u00e1vnej techniky. Pre v\u0161etky cviky je d\u00f4le\u017eit\u00e9 zachova\u0165 prirodzen\u00e9 zakrivenie chrbta, s \u010d\u00edm v\u00e1m pom\u00f4\u017ee <strong>aktiv\u00e1cia stredu tela<\/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. Drepy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd, pribli\u017ene na \u0161\u00edrku ramien. V\u00e1ha je na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a pohybom panvy vzad a nadol urobte drep. Dajte pritom 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 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynulo narovnajte. Potom urobte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<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 p\u00e4tu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku:<\/strong> Drep na jednej nohe, pumpovanie v drepe (kmity nahor a nadol v rozsahu nieko\u013ek\u00fdch centimetrov v spodnej polohe), drepy s v\u00fdskokom.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami:<\/strong> Drep s posil\u0148ovacou gumou nad kolenami, s fitloptou nad hlavou, na balan\u010dnej podlo\u017eke, so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovou vestou<\/a>, s osou, kettlebellom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medicinbalom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00edm vakom<\/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=\"Ako cvi\u010di\u0165 drep s vlastnou v\u00e1hou?\" class=\"wp-image-383507\" title=\"Ako cvi\u010di\u0165 drep s vlastnou v\u00e1hou?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dnej\u0161\u00ed variant: Drepy s v\u00fdskokom (Jumping Air Squat)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd, pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. V\u00e1ha je rozlo\u017een\u00e1 rovnomerne na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a pohybom panvy vzad a nadol urobte 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 pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien urobte v\u00fdskok. V hornej polohe sa nad\u00fdchnite, potom sa vr\u00e1\u0165te sp\u00e4\u0165 do drepu a v\u00fdskok zopakujte.<\/li>\n\n\n\n<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 p\u00e4tu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cia cviku:<\/strong> V hornej f\u00e1ze pridania \u010fal\u0161ieho v\u00fdskoku s pritiahnut\u00edm kolien k hrudn\u00edku (Tuck jump).<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Drep s v\u00fdskokom 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)\">debnu<\/a> alebo na balan\u010dn\u00fa podlo\u017eku, s posil\u0148ovac\u00edm vakom.<\/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=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom?\" class=\"wp-image-383522\" title=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. V\u00fdpady vpred (Forward Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd s rukami vbok.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa mierne do str\u00e1n po cel\u00fd \u010das vykon\u00e1vania pohybu. Za\u010dnite krokom vpred a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, v ktorej va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. S v\u00fddychom pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku: <\/strong>V\u00fdpady s v\u00fdskokom, v\u00fdpady vzad, pumpovanie vo v\u00fdpade.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>V\u00fdpady na balan\u010dn\u00fa podlo\u017eku, s posil\u0148ovac\u00edm vakom, osou a so z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 v\u00fdpady s vlastnou v\u00e1hou?\" class=\"wp-image-383537\" title=\"Ako cvi\u010di\u0165 v\u00fdpady s vlastnou v\u00e1hou?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dnej\u0161\u00ed variant: V\u00fdpady vpred s v\u00fdskokom (Jumping Lunges)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>\u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa mierne do str\u00e1n po cel\u00fd \u010das vykon\u00e1vania pohybu. Za\u010dnite krokom vpred a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, v ktorej va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. S v\u00fddychom pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vysko\u010dte a vo v\u00fdskoku vyme\u0148te nohy. Po dopade sa nad\u00fdchnite a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. V udr\u017ean\u00ed stability si pom\u00e1hajte rukami.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>V\u00fdpady s v\u00fdskokom na balan\u010dn\u00fa podlo\u017eku, s posil\u0148ovac\u00edm vakom, osou a so z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 v\u00fdpady s v\u00fdskokom?\" class=\"wp-image-383552\" title=\"Ako cvi\u010di\u0165 v\u00fdpady s v\u00fdskokom?\"\/><\/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. Krabia ch\u00f4dza v stoji (Standing Crab Walk)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Potom z\u013eahka pokr\u010dte nohy a urobte pohyb panvou smerom vzad a nadol tak, aby ste sa dostali do \u010diasto\u010dn\u00e9ho drepu. \u010c\u00edm hlb\u0161\u00ed drep urob\u00edte, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed. Ruky dajte vbok.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom urobte jednou nohou krok do strany a potom prisu\u0148te aj druh\u00fa nohu. Nad\u00fdchnite sa a zase s v\u00fddychom urobte rovnak\u00fdm sp\u00f4sobom krok jednou a potom druhou nohou na opa\u010dn\u00fa stranu. Takto striedajte strany a pokra\u010dujte tak dlho, k\u00fdm nebudete ma\u0165 hotov\u00fa jednu s\u00e9riu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, preh\u00fdbanie sa v chrbte.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Krabia ch\u00f4dza s posil\u0148ovacou gumou umiestnenou nad kolen\u00e1 alebo s kettlebellom dr\u017ean\u00fdm obidvomi rukami pred hrudn\u00edkom.<\/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=\"Ako cvi\u010di\u0165 krabiu ch\u00f4dzu v stoji?\" class=\"wp-image-383567\" title=\"Ako cvi\u010di\u0165 krabiu ch\u00f4dzu v stoji?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fdpady do kr\u00ed\u017ea (Curtsy Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd s rukami vbok.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S n\u00e1dychom zano\u017ete prav\u00fa nohu do kr\u00ed\u017ea za \u013eav\u00fa s t\u00fdm, \u017ee obidve nohy pokr\u010d\u00edte. Prav\u00fdm kolenom sa m\u00f4\u017eete z\u013eahka dotkn\u00fa\u0165 podlo\u017eky a potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. N\u00e1sledne urobte v\u00fdpad do kr\u00ed\u017ea \u013eavou nohou. Takto striedajte strany dovtedy, k\u00fdm dokon\u010d\u00edte jednu s\u00e9riu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cia cviku: <\/strong>V\u00fdpady do kr\u00ed\u017ea s medziskokom.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>V\u00fdpady s posil\u0148ovac\u00edm vakom, osou a so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 v\u00fdpady do kr\u00ed\u017ea?\" class=\"wp-image-383582\" title=\"Ako cvi\u010di\u0165 v\u00fdpady do kr\u00ed\u017ea?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bulharsk\u00e9 drepy (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred stoli\u010dku, gau\u010d alebo debnu, chodidl\u00e1 majte na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete predpriehlavkom na debnu alebo kus n\u00e1bytku, ktor\u00fd m\u00e1te za sebou, ruky dajte vbok.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S n\u00e1dychom pokr\u010dte predn\u00fa nohu a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy z\u013eahka dotkn\u00fa\u0165 podlo\u017eky. Potom sa s n\u00e1dychom narovnajte a pokra\u010dujte hne\u010f \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik vykonajte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cia cviku: <\/strong>Bulharsk\u00e9 drepy s v\u00fdskokom na rovnakej nohe.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>Bulharsk\u00e9 drepy s posil\u0148ovac\u00edm vakom, osou, so z\u00e1\u0165a\u017eovou vestou a <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>.<\/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=\"Ako cvi\u010di\u0165 bulharsk\u00e9 drepy s vlastnou v\u00e1hou?\" class=\"wp-image-383597\" title=\"Ako cvi\u010di\u0165 bulharsk\u00e9 drepy s vlastnou v\u00e1hou?\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Pokr\u010dte nohy, pritiahnite ich smerom k zadku a chodidl\u00e1 nechajte na zemi.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete, panvu potom kontrolovane spus\u0165te. Pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v hornej polohe (20 \u2013 30 sek\u00fand), rozno\u017eovanie v hornej poz\u00edcii.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami:<\/strong> Glute bridge s nohami na balan\u010dnej podlo\u017eke, so \u0161irokou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a> umiestnenou nad kolen\u00e1 \u010di s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellom<\/a> umiestnen\u00fdm na panve.<\/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=\"Ako cvi\u010di\u0165 glute bridge?\" class=\"wp-image-383612\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Pokr\u010dte nohy, chodidl\u00e1 pritiahnite smerom k zadku a oto\u010dte ich k sebe tak, aby sa dot\u00fdkali.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete, panvu potom kontrolovane spus\u0165te. Pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v hornej polohe (20 \u2013 30 sek\u00fand), pumpovanie v hornej poz\u00edcii.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami:<\/strong> Frog pump s nohami na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dnej podlo\u017eke<\/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=\"Ako cvi\u010di\u0165 frog pump?\" class=\"wp-image-383629\" title=\"Ako cvi\u010di\u0165 frog pump?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge na jednej nohe (Single Leg Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Obidve nohy pokr\u010dte, chodidl\u00e1 pritiahnite bli\u017e\u0161ie k zadku a potom jednu nohu zdvihnite k stropu.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu. Myslite na to, \u017ee noha, ktor\u00e1 je zdvihnut\u00e1 zo zeme, zost\u00e1va v rovnakej poz\u00edcii. Pohyb vych\u00e1dza iba z panvy. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete, panvu potom kontrolovane spus\u0165te. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik vykonajte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku:<\/strong> Izometrick\u00e1 v\u00fddr\u017e v hornej polohe (20 \u2013 30 sek\u00fand), pumpovanie v hornej poz\u00edcii.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami:<\/strong> Glute bridge na jednej nohe na balan\u010dnej podlo\u017eke, so \u0161irokou <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)\">posil\u0148ovacou gumou<\/a> umiestnenou nad kolen\u00e1 \u010di s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellom<\/a> umiestnen\u00fdm na panve.<\/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=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\" class=\"wp-image-383644\" title=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Uno\u017eovanie v k\u013eaku (Fire Hydrant)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte k\u013eak na \u0161tyroch.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly zadku a uno\u017ete jednu nohu, ktor\u00e1 zost\u00e1va pokr\u010den\u00e1. Potom ju s n\u00e1dychom vr\u00e1\u0165te sp\u00e4\u0165 a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku:<\/strong> V\u00fddr\u017e alebo pumpovanie v hornej poz\u00edcii.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami:<\/strong> Uno\u017eovanie v k\u013eaku so \u0161irokou posil\u0148ovacou gumou, na balan\u010dnej podlo\u017eke.<\/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=\"Ako cvi\u010di\u0165 uno\u017eovanie v k\u013eaku?\" class=\"wp-image-383659\" title=\"Ako cvi\u010di\u0165 uno\u017eovanie v k\u013eaku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Zano\u017eovanie v k\u013eaku na jednej nohe (Straight Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte k\u013eak na \u0161tyroch a jednu nohu nechajte vystret\u00fa.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly zadku a zano\u017ete vystret\u00fa nohu. Potom ju s n\u00e1dychom vr\u00e1\u0165te sp\u00e4\u0165 a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Vari\u00e1cie cviku:<\/strong> V\u00fddr\u017e alebo pumpovanie v hornej poz\u00edcii.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami:<\/strong> Zano\u017eovanie v k\u013eaku so <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00edm na \u010dlenky<\/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=\"Ako cvi\u010di\u0165 zano\u017eovanie v k\u013eaku?\" class=\"wp-image-383674\" title=\"Ako cvi\u010di\u0165 zano\u017eovanie v k\u013eaku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe (Single Leg Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>\u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa mierne do str\u00e1n po cel\u00fd \u010das vykon\u00e1vania pohybu. Preneste v\u00e1hu na stojn\u00fa nohu, ktor\u00e1 je mierne pokr\u010den\u00e1. S n\u00e1dychom sa predklo\u0148te a s\u00fa\u010dasne zano\u017ete druh\u00fa nohu, ktor\u00e1 zost\u00e1va vystret\u00e1. V spodnej \u010dasti nie je nutn\u00e9, aby sa telo dostalo do rovnobe\u017enej priamky so zemou. S\u00fastre\u010fte sa hlavne na zachovanie prirodzen\u00e9ho zakrivenia chrbta a prec\u00edtenie svalov zadku a zadnej strany stehien. Zo za\u010diatku bude sta\u010di\u0165, ke\u010f nohu zdvihnete 30 \u2013 50 cm nad zem. N\u00e1sledne sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. V udr\u017ean\u00ed stability v\u00e1m pom\u00f4\u017ee vzpa\u017eenie hornej kon\u010datiny. Najprv vykonajte nieko\u013eko opakovan\u00ed na jednu a potom na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, preh\u00fdbanie sa v chrbte.<\/li>\n\n\n\n<li><strong>Vari\u00e1cia cviku:<\/strong> Opora o stoli\u010dku pre lep\u0161iu stabilitu.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong>M\u0155tvy \u0165ah na jednej nohe s kettlebellom v ruke, fitloptou nad hlavou, na balan\u010dnej podlo\u017eke alebo na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/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=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe?\" class=\"wp-image-383689\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Stoli\u010dka (Wall Sit)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa chrbtom k stene, oprite sa o \u0148u a z\u00ed\u010fte dolu do poz\u00edcie drepu, ide\u00e1lne tak n\u00edzko, aby sa va\u0161e stehn\u00e1 dostali do rovnobe\u017enej poz\u00edcie so zemou alebo e\u0161te ni\u017e\u0161ie. Chodidl\u00e1 sa celou plochou opieraj\u00fa o zem a ruky m\u00f4\u017eete polo\u017ei\u0165 na stehn\u00e1.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Plynulo d\u00fdchajte a sna\u017ete sa v tejto poz\u00edcii vydr\u017ea\u0165 aspo\u0148 20 sek\u00fand. Cvik si trochu s\u0165a\u017e\u00edte, ke\u010f sa nebudete rukami opiera\u0165 o stehn\u00e1, ale nech\u00e1te ich vo\u013ene visie\u0165 pozd\u013a\u017e tela.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161 kr\u00e1tka v\u00fddr\u017e, mal\u00e1 h\u013abka drepu.<\/li>\n\n\n\n<li><strong>Ako si s\u0165a\u017ei\u0165 cvik s pom\u00f4ckami: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kot\u00fa\u010d<\/a> polo\u017een\u00fd na stehn\u00e1ch, kettlebell dr\u017ean\u00fd obidvomi rukami pred telom.<\/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 stoli\u010dka na zadok\" class=\"wp-image-383704\" title=\"Cvik stoli\u010dka na zadok\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trening_na_zadok_bez_pomocok\"><\/span>Vzorov\u00fd tr\u00e9ning na zadok bez pom\u00f4cok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred tr\u00e9ningom sa zahrejte a rozh\u00fdbte cel\u00e9 telo so zameran\u00edm na uvo\u013enenie bedrov\u00fdch k\u013abov a aktiv\u00e1ciu svalov dolnej polovice tela. Potom prejdite na hlavn\u00fa \u010das\u0165, ktor\u00e1 obsahuje cviky z tabu\u013eky. <strong>Po\u010det s\u00e9ri\u00ed pri ka\u017edom cviku je 3 \u2013 5<\/strong>. M\u00f4\u017eete odcvi\u010di\u0165 najprv v\u0161etky s\u00e9rie jedn\u00e9ho cviku a potom sa presun\u00fa\u0165 na \u010fal\u0161\u00ed alebo prech\u00e1dza\u0165 z jedn\u00e9ho na druh\u00fd, a urobi\u0165 si tak kruhov\u00fd tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Medzi cvikmi si dajte 30 a\u017e 90-sekundov\u00fa pauzu.<\/strong> Po skon\u010den\u00ed hlavnej \u010dasti tr\u00e9ningu pod\u013ea potreby pridajte cool-down f\u00e1zu (pomal\u00fd beh na mieste alebo ch\u00f4dza), pr\u00edpadne sa z\u013eahka pona\u0165ahujte. Tento tr\u00e9ning m\u00f4\u017eete zara\u010fova\u0165 <strong>2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/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\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Drepy&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/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 \u2013 20&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zano\u017eovanie v k\u013eaku na jednej nohe<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 na ka\u017ed\u00fa nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bulharsk\u00e9 drepy<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20 na ka\u017ed\u00fa nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady do kr\u00ed\u017ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20 na ka\u017ed\u00fa nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stoli\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 45 sek\u00fand<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako na tr\u00e9ning zadku s vlastnou v\u00e1hou pre pokro\u010dil\u00fdch?<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee u\u017e bez probl\u00e9mov zvl\u00e1dnete 15 \u2013 20 opakovan\u00ed a nec\u00edtite pri tom svalov\u00fa \u00fanavu, zrejme potrebujete da\u0165 va\u0161im svalom nov\u00fd impulz pre \u010fal\u0161\u00ed rast a posilnenie. V tom by v\u00e1m mohli pom\u00f4c\u0165 tieto tr\u00e9ningov\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>Postupne skracujte d\u013a\u017eku pauzy<\/strong> medzi jednotliv\u00fdmi cvikmi o 10 sek\u00fand.<\/li>\n\n\n\n<li><strong>Zara\u010fte supers\u00e9rie<\/strong>, v r\u00e1mci ktor\u00fdch odcvi\u010d\u00edte 2 a viac cvikov za sebou bez pauzy.<\/li>\n\n\n\n<li><strong>Kombinujte statick\u00e9 cviky s dynamick\u00fdmi.<\/strong> Napr\u00edklad v\u00fddr\u017e v drepe, na ktor\u00fa nadv\u00e4zuj\u00fa drepy s v\u00fdskokom.<\/li>\n\n\n\n<li><strong>Pridajte z\u00e1\u0165a\u017e<\/strong> vo forme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">expandera<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> z\u00e1va\u017e\u00ed na \u010dlenky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovej vesty<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010diek<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osi<\/a> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/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>Zauj\u00edma v\u00e1s, ako si da\u0165 po\u010das tr\u00e9ningu skuto\u010dne do tela? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva<\/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_zadok_pre_pokrocilych\"><\/span>HIIT na zadok pre pokro\u010dil\u00fdch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak si chcete da\u0165 poriadne do tela, vysk\u00fa\u0161ajte tento HIIT. Budete strieda\u0165 dlh\u0161ie \u00faseky cvi\u010denia a kr\u00e1tke pauzy. Okrem efekt\u00edvneho posil\u0148ovania svalov zadku navy\u0161e v\u010faka vysokej intenzite sp\u00e1lite aj mno\u017estvo kal\u00f3ri\u00ed za kr\u00e1tky \u010dasov\u00fd \u00fasek. <\/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 class=\"wp-block-list\" id=\"block-bcb15544-d7c8-4d69-8bbe-134451ac4858\">\n<li>40 sek\u00fand cvi\u010dte, 20 sek\u00fand odpo\u010d\u00edvajte<\/li>\n\n\n\n<li>za\u010dnite cvikom \u010d. 1, potom prejdite na cvik \u010d. 2 at\u010f.<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte pauzu na 1 a\u017e 2 min\u00faty<\/li>\n\n\n\n<li>celkovo sk\u00faste zvl\u00e1dnu\u0165 3 \u2013 5 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9ning v\u00e1m pod\u013ea po\u010dtu s\u00e9ri\u00ed a d\u013a\u017eky pauzy zaberie 17 \u2013 33 min\u00fat<\/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 class=\"wp-block-list\" type=\"1\" id=\"block-c5d588d8-871a-4ae6-ad73-e034107f9002\">\n<li>Drep s v\u00fdskokom<\/li>\n\n\n\n<li>Stoli\u010dka<\/li>\n\n\n\n<li>V\u00fdpady<\/li>\n\n\n\n<li>V\u00fdpady s v\u00fdskokom<\/li>\n\n\n\n<li>Glute bridge<\/li>\n<\/ol>\n<\/div>\n<\/div>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Domaci_trening_na_spevnenie_a_vytvarovanie_zadku_s_posilnovacou_gumou\"><\/span>Dom\u00e1ci tr\u00e9ning na spevnenie a vytvarovanie zadku s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"Tr\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/jI1AerXi6b0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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=\"A_co_dalej\"><\/span>A \u010do \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na zadok si m\u00f4\u017eete zacvi\u010di\u0165 aj s ve\u013ekou loptou pod\u013ea n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 \u00fa\u010dinn\u00fdch cvikov na brucho a zadok s fitloptou<\/strong><\/a>.<\/li>\n\n\n\n<li>Ak m\u00e1te doma kettlebell, cviky na spodn\u00fa \u010das\u0165 tela s touto pom\u00f4ckou n\u00e1jdete v \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy<\/a><\/strong>.<\/li>\n\n\n\n<li>Tr\u00e9ning na zadok s posil\u0148ovacou gumou si zase m\u00f4\u017eete zostavi\u0165 pod\u013ea n\u00e1\u0161ho \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cviky na pevn\u00fd a gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovacou 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie cvikov na zadok bez pom\u00f4cok m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako si spestri\u0165 tr\u00e9ning. Zvl\u00e1dnete ich z pohodlia v\u00e1\u0161ho domova, na z\u00e1hrade, v parku \u010di na workoutovom ihrisku. V\u010faka nim <strong>komplexne posiln\u00edte sedacie svaly<\/strong>, a urob\u00edte tak \u010fal\u0161\u00ed krok k <strong>perfektne vytvarovan\u00e9mu pozadiu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete klasick\u00fd tr\u00e9ning s odpor\u00fa\u010dan\u00fdm po\u010dtom opakovan\u00ed \u010di HIIT, ktor\u00fd je vhodnej\u0161\u00ed pre pokro\u010dil\u00fdch. Na zv\u00fd\u0161enie n\u00e1ro\u010dnosti m\u00f4\u017eete zaradi\u0165 aj \u0165a\u017e\u0161ie varianty alebo prida\u0165 z\u00e1\u0165a\u017e vo forme jednoru\u010diek a posil\u0148ovac\u00edch g\u00fam.&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>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning 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>Ako na pevn\u00fd gu\u013eat\u00fd zadok bez pom\u00f4cok? V \u010dl\u00e1nku n\u00e1jdete 12 \u00fa\u010dinn\u00fdch cvikov na svaly zadku vr\u00e1tane vzorov\u00fdch tr\u00e9ningov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 v\u00e1\u0161 cie\u013e. <\/p>\n","protected":false},"author":129,"featured_media":383470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6062,6100,6139,6157],"filter_section":[],"filter_attribute":[13017,13020,13021,13022,13023],"class_list":{"0":"post-384546","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-trening","9":"tag-cviky-na-zadok","10":"tag-domaci-trening","11":"tag-cviky-s-vlastnou-vahou","12":"filter_attribute-cviky-na-zadok","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-cviky-a-treningy-s-pomockami","15":"filter_attribute-domaci-trening-a-hiit","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>Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 gu\u013eat\u00e9 pozadie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najlep\u0161ie cviky na pevn\u00fd gu\u013eat\u00fd zadok bez pom\u00f4cok len s vlastnou v\u00e1hou. V \u010dl\u00e1nku n\u00e1jdete vzorov\u00fd tr\u00e9ning a HIIT na spevnenie zadku pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.\" \/>\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-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 gu\u013eat\u00e9 pozadie - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Najlep\u0161ie cviky na pevn\u00fd gu\u013eat\u00fd zadok bez pom\u00f4cok len s vlastnou v\u00e1hou. V \u010dl\u00e1nku n\u00e1jdete vzorov\u00fd tr\u00e9ning a HIIT na spevnenie zadku pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-07-11T15:01:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-30T14:33:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 gu\u013eat\u00e9 pozadie\",\"datePublished\":\"2022-07-11T15:01:29+00:00\",\"dateModified\":\"2023-11-30T14:33:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\"},\"wordCount\":3467,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"keywords\":[\"tr\u00e9ning\",\"cviky na zadok\",\"dom\u00e1ci tr\u00e9ning\",\"cviky s vlastnou v\u00e1hou\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\",\"name\":\"Ako cvi\u010di\u0165 zadok? 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