{"id":425929,"date":"2023-03-06T13:35:18","date_gmt":"2023-03-06T12:35:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425929"},"modified":"2023-05-16T10:54:17","modified_gmt":"2023-05-16T08:54:17","slug":"najlepsie-cviky-na-zadok-a-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/","title":{"rendered":"9 najlep\u0161\u00edch cvikov na zadok a nohy\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#Ako_trenovat_zadok_a_nohy\" title=\"Ako tr\u00e9nova\u0165 zadok a nohy?\">Ako tr\u00e9nova\u0165 zadok a nohy?<\/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\/najlepsie-cviky-na-zadok-a-nohy\/#9_najucinnejsich_cvikov_na_zadok_a_nohy\" title=\"9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na zadok a nohy\">9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na zadok a nohy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#1_Zadny_drep_s_osou_Barbell_Back_Squat\" title=\"1. Zadn\u00fd drep s osou (Barbell Back Squat)\">1. Zadn\u00fd drep s osou (Barbell Back Squat)<\/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\/najlepsie-cviky-na-zadok-a-nohy\/#2_Vypad_vzad_s_jednoruckami_Dumbbell_Reverse_Lunge\" title=\"2. V\u00fdpad vzad s jednoru\u010dkami (Dumbbell Reverse Lunge)\">2. V\u00fdpad vzad s jednoru\u010dkami (Dumbbell Reverse Lunge)<\/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\/najlepsie-cviky-na-zadok-a-nohy\/#3_Bulharsky_drep_s_jednoruckami_Dumbbell_Bulgarian_Squat\" title=\"3. Bulharsk\u00fd drep s jednoru\u010dkami (Dumbbell Bulgarian Squat)\">3. Bulharsk\u00fd drep s jednoru\u010dkami (Dumbbell Bulgarian Squat)<\/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\/najlepsie-cviky-na-zadok-a-nohy\/#4_Rumunsky_mrtvy_tah_s_osou_Barbell_Romanian_Deadlift\" title=\"4. Rumunsk\u00fd m\u0155tvy \u0165ah s osou (Barbell Romanian Deadlift)\">4. Rumunsk\u00fd m\u0155tvy \u0165ah s osou (Barbell Romanian Deadlift)<\/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\/najlepsie-cviky-na-zadok-a-nohy\/#5_Sumo_mrtvy_tah_Sumo_Deadlift\" title=\"5. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)\">5. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#6_Klasicky_mrtvy_tah_Barbell_Deadlift\" title=\"6. Klasick\u00fd m\u0155tvy \u0165ah (Barbell Deadlift)\">6. Klasick\u00fd m\u0155tvy \u0165ah (Barbell Deadlift)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#7_Dvihanie_panvy_s_osou_Barbell_Hip_Thrust\" title=\"7. Dv\u00edhanie panvy s osou (Barbell Hip Thrust)\">7. Dv\u00edhanie panvy s osou (Barbell Hip Thrust)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#8_Zakopavanie_na_kladke_Cable_Kickback\" title=\"8. Zakop\u00e1vanie na kladke (Cable Kickback)\">8. Zakop\u00e1vanie na kladke (Cable Kickback)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#9_Vystupy_na_lavicu_s_jednoruckami_Dumbbell_Step_Ups\" title=\"9. V\u00fdstupy na lavicu s jednoru\u010dkami (Dumbbell Step Ups)\">9. V\u00fdstupy na lavicu s jednoru\u010dkami (Dumbbell Step Ups)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#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-13\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#Efektivne_cviky_na_zadok\" title=\"Efekt\u00edvne cviky na zadok\">Efekt\u00edvne cviky na zadok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#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>Asi neexistuje \u0161portovec, ktor\u00fd by nechcel perfektne vytvarovan\u00fd zadok \u010di pevn\u00e9 a z\u00e1rove\u0148 siln\u00e9 nohy. Ak chcete poriadne zamaka\u0165 na dolnej polovici tela, ste tu spr\u00e1vne. V dne\u0161nom \u010dl\u00e1nku sme si pre v\u00e1s toti\u017e pripravili tie&nbsp;<strong>najefekt\u00edvnej\u0161ie cviky, ktor\u00fdmi komplexne precvi\u010d\u00edte ako zadok, tak aj zadn\u00e9, predn\u00e9 a vn\u00fatorn\u00e9 stehn\u00e1 \u010di l\u00fdtka<\/strong>. M\u00f4\u017eete si vybra\u0165 bu\u010f z\u00e1kladn\u00fa verziu alebo niektor\u00fa z pon\u00fakan\u00fdch variantov.<\/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_trenovat_zadok_a_nohy\"><\/span>Ako tr\u00e9nova\u0165 zadok a nohy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly n\u00f4h a zadku patria k t\u00fdm najv\u00e4\u010d\u0161\u00edm a najsilnej\u0161\u00edm, ktor\u00e9 m\u00e1me. Na svoj rast a posilnenie teda potrebuj\u00fa poriadny impulz.&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cviky s vlastnou v\u00e1hou<\/a>&nbsp;s\u00fa s\u00edce fajn hlavne pre za\u010diato\u010dn\u00edkov alebo ako s\u00fa\u010das\u0165 HIIT \u010di programu na spevnenie zadku, no z poh\u013eadu svalov\u00e9ho rastu sa cvikom z\u00e1va\u017e\u00edm len \u0165a\u017eko vyrovnaj\u00fa.&nbsp;<strong>Ak je va\u0161\u00edm cie\u013eom z\u00edska\u0165 gu\u013eat\u00fd zadok a pevn\u00e9 stehn\u00e1, nebojte sa \u0165a\u017e\u0161\u00edch \u010diniek<\/strong>. Samozrejme, v prvom rade sa treba nau\u010di\u0165 cvik vykon\u00e1va\u0165 technicky spr\u00e1vne, a\u017e potom postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e pod\u013ea toho, ako budeme silnie\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning n\u00f4h a zadku by mal, podobne ako ka\u017ed\u00fd in\u00fd, za\u010da\u0165 zahriat\u00edm a rozcvi\u010dkou. Svaly takto priprav\u00edte na z\u00e1\u0165a\u017e a zn\u00ed\u017eite tie\u017e riziko zranenia. Sta\u010d\u00ed nieko\u013eko min\u00fat na p\u00e1se, sk\u00e1kanie cez&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/svihadla&amp;source=gmail&amp;ust=1678797531666000&amp;usg=AOvVaw0UcsWG2D3xeKyfm4WsNRHK\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>&nbsp;alebo napr\u00edklad cvik jumping jack. Potom prejdite na rozh\u00fdbanie cel\u00e9ho tela, najm\u00e4 bedrov\u00fdch k\u013abov a kolien.&nbsp;<strong>Na spr\u00e1vnu aktiv\u00e1ciu zadku a n\u00f4h m\u00f4\u017eete pou\u017ei\u0165 aj&nbsp;<\/strong><a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery&amp;source=gmail&amp;ust=1678797531666000&amp;usg=AOvVaw19mqMwcsfUyYw7N6spRPfP\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>posil\u0148ovaciu gumu<\/strong><\/a>, ktor\u00fa si d\u00e1te nad kolen\u00e1 a urob\u00edte nieko\u013eko opakovan\u00ed uno\u017eovania v k\u013eaku. Popr\u00edpade s \u0148ou m\u00f4\u017eete sk\u00fasi\u0165 napr\u00edklad ch\u00f4dzu do strany v podrepe. N\u00e1sledne prejdite na hlavn\u00fa \u010das\u0165 tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z predstaven\u00fdch cvikov si jednoducho m\u00f4\u017eete vytvori\u0165 tr\u00e9ning na zadok a nohy v posil\u0148ovni. Na za\u010diatok si sta\u010d\u00ed vybra\u0165 pribli\u017ene <strong>2 \u2013 3 cviky, ktor\u00e9 odcvi\u010d\u00edte v 3 pracovn\u00fdch s\u00e9ri\u00e1ch<\/strong> v rozmedz\u00ed <strong>8 \u2013 12 opakovan\u00ed v s\u00e9rii<\/strong>. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 asi na \u00farove\u0148 <strong>60 \u2013 75 % 1 RM<\/strong> (maxim\u00e1lny v\u00fdkon na 1 opakovanie). Tr\u00e9ning dolnej \u010dasti tela potom zarad\u00edte bu\u010f samostatne alebo v kombin\u00e1cii s menej n\u00e1ro\u010dnou partiou, ako je napr\u00edklad brucho, ide\u00e1lne <strong>2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. Majte v\u0161ak na pam\u00e4ti, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne o <strong>24 \u2013 72 hod\u00edn<\/strong>. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu preto pl\u00e1nujte aj svoj tr\u00e9ning a po\u010det jednotiek v t\u00fd\u017edni na konkr\u00e9tnu svalov\u00fa partiu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma komplexn\u00fd n\u00e1vod na pevn\u00e9 a pekne tvarovan\u00e9 nohy a zadok vr\u00e1tane v\u00fd\u017eivov\u00fdch odpor\u00fa\u010dan\u00ed, n\u00e1jdete ich v \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 a nohy<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg\" alt=\"Ako cvi\u010di\u0165 zadok a nohy?\" class=\"wp-image-424414\" width=\"843\" height=\"539\" title=\"Ako cvi\u010di\u0165 zadok a nohy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_najucinnejsich_cvikov_na_zadok_a_nohy\"><\/span>9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na zadok a nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomocou uveden\u00fdch cvikov komplexne precvi\u010d\u00edte <strong>zadok<\/strong> (mal\u00fd, stredn\u00fd a ve\u013ek\u00fd sedac\u00ed sval),<strong> predn\u00fa <\/strong>(kvadriceps),<strong> zadn\u00fa <\/strong>(hamstring)<strong> a vn\u00fatorn\u00fa stranu stehien <\/strong>\u010di<strong>&nbsp;l\u00fdtka<\/strong>. V\u00e4\u010d\u0161ina cvikov je komplexn\u00e1, tak\u017ee zapoj\u00edte stred tela, chrb\u00e1t alebo ruky. Tieto cviky sa hodia do posil\u0148ovne, ale ak m\u00e1te doma <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/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\u010dku<\/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)\">kettlebell<\/a> alebo napr\u00edklad <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\u00ed vak<\/a>, zvl\u00e1dnete ich z pohodlia domova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ka\u017edom cviku sa <strong>s\u00fastre\u010fte na jeho spr\u00e1vnu realiz\u00e1ciu a na aktiv\u00e1ciu stredu tela<\/strong>. Ak chcete podpori\u0165 stabilitu kolien, pou\u017eite na ne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenova-bandaz-na-koleno-conquer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">neopr\u00e9nov\u00e9 band\u00e1\u017ee<\/a>. Pri \u0165a\u017ek\u00fdch drepoch alebo m\u0155tvych \u0165ahoch sa v\u00e1m zase m\u00f4\u017ee z\u00eds\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/opasky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">opasok na cvi\u010denie<\/a>, ktor\u00fd spevn\u00ed stred tela a spodn\u00fa \u010das\u0165 chrbta.<\/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=\"1_Zadny_drep_s_osou_Barbell_Back_Squat\"><\/span>1. Zadn\u00fd drep s osou (Barbell Back Squat)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ej k\u013e\u00fa\u010dnej kosti). Postavte sa pod os s chodidlami pribli\u017ene na \u0161\u00edrku ramien. Polo\u017ete si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a> za krk a chy\u0165te ju obidvomi rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa dolu. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojanu a urobte krok vzad.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dolu urobte drep. H\u013abku drepu si zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice a dok\u00e1zali ste sa z tejto poz\u00edcie zdvihn\u00fa\u0165. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 na stojan.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie sa na \u0161pi\u010dku alebo p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e na osi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/zadni.gif\" alt=\"Ako cvi\u010di\u0165 zadn\u00fd drep s osou?\" class=\"wp-image-424431\" title=\"Ako cvi\u010di\u0165 zadn\u00fd drep s osou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet drep s jednoru\u010dkou (Dumbbell Goblet Squat)<\/h4>\n\n\n\n<p>Na drepy v\u00e1m vysta\u010d\u00ed aj jednoru\u010dka. Chyt\u00edte ju za jednu stranu (kot\u00fa\u010dov\u00fa \u010das\u0165) a zdvihnete a\u017e pred hrudn\u00edk tak, aby bola rovnobe\u017ene s telom. Potom ju nechajte po cel\u00fd \u010das v tejto poz\u00edcii a drepujte podobne ako s osou.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/goblet.gif\" alt=\"Ako cvi\u010di\u0165 goblet drep?\" class=\"wp-image-421407\" title=\"Ako cvi\u010di\u0165 goblet drep?\"\/><\/figure><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako spr\u00e1vne drepova\u0165, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma a do posil\u0148ovne<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"55609,55609,28792,64393,8350,7185,68977,51190,51223,53680,64681,64675,58726,36364,49009\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vypad_vzad_s_jednoruckami_Dumbbell_Reverse_Lunge\"><\/span>2. V\u00fdpad vzad s jednoru\u010dkami (Dumbbell Reverse Lunge)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Do ka\u017edej ruky si vezmite jednoru\u010dku, obe dr\u017ete s vystret\u00fdmi rukami ved\u013ea tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa, v\u00e1hu preneste na jednu nohu a druhou kontrolovane urobte v\u00fdpad vzad. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. Kolenom zadnej nohy sa m\u00f4\u017eete \u013eahko dotkn\u00fa\u0165 podlo\u017eky. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a urobte v\u00fdpad druhou nohou.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vyt\u00e1\u010danie kolena dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vypady-vzad-s-jednoruckama.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady vzad?\" class=\"wp-image-424448\" title=\"Ako cvi\u010di\u0165 v\u00fdpady vzad?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fdpad vpred (Forward Lunge)<\/h4>\n\n\n\n<p>Rovnak\u00fdm sp\u00f4sobom m\u00f4\u017eete cvi\u010di\u0165 aj v\u00fdpady vpred. Namiesto kroku vzad urob\u00edte krok dopredu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. V\u00fdpad s osou (Barbell Reverse Lunge)<\/h4>\n\n\n\n<p>\u010eal\u0161\u00edm variantom je v\u00fdpad s osou. T\u00fa najprv umiestnite na stojan <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacej klietky<\/a> a nalo\u017e\u00edte si na \u0148u vhodn\u00fa z\u00e1\u0165a\u017e v podobe <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\u010dov<\/a>. Potom si ju polo\u017e\u00edte na chrb\u00e1t, chyt\u00edte po stran\u00e1ch ved\u013ea ramien, urob\u00edte krok vzad a cvi\u010d\u00edte rovnak\u00fdm sp\u00f4sobom ako s \u010dinkami.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Vypady-vzad.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady vzad s osou?\" class=\"wp-image-424465\" title=\"Ako cvi\u010di\u0165 v\u00fdpady vzad s osou?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Bulharsky_drep_s_jednoruckami_Dumbbell_Bulgarian_Squat\"><\/span>3. Bulharsk\u00fd drep s jednoru\u010dkami (Dumbbell Bulgarian Squat)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu lavicu<\/a> s chodidlami na \u0161\u00edrku va\u0161ich bokov. Do ka\u017edej ruky si vezmite jednoru\u010dku a jednu nohu polo\u017ete predpriehlavkom na lavicu.<\/li><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 v\u00fddychom vystrite a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a ten ist\u00fd cvik vykonajte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, nadmern\u00e9 predkl\u00e1\u0148anie sa dopredu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/bulharsky-drep.gif\" alt=\"Ako cvi\u010di\u0165 bulharsk\u00e9 drepy?\" class=\"wp-image-424480\" title=\"Ako cvi\u010di\u0165 bulharsk\u00e9 drepy?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bulharsk\u00fd drep s osou (Barbell Bulgarian Squat)<\/h4>\n\n\n\n<p>Bulharsk\u00e9 drepy sa daj\u00fa cvi\u010di\u0165 takisto s dlhou \u010dinkou alebo s klasick\u00fdm \u010di nastavite\u013en\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vodn\u00fdm posil\u0148ovac\u00edm vakom<\/a> na chrbte.<\/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=\"4_Rumunsky_mrtvy_tah_s_osou_Barbell_Romanian_Deadlift\"><\/span>4. Rumunsk\u00fd m\u0155tvy \u0165ah s osou (Barbell Romanian Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Obidvomi rukami ju uchopte pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa a ty\u010d dr\u017ete vystret\u00fdmi rukami pred stehnami.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom urobte pohyb panvou vzad a kontrolovane sa predkl\u00e1\u0148ajte. Os by mala \u00eds\u0165 tesne popri noh\u00e1ch. Sna\u017ete sa ju dosta\u0165 a\u017e ku \u010dlenkom, ale v\u017edy myslite na to, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. N\u00e1sledne sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. Hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/rumunsky-s-osou.gif\" alt=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah s osou?\" class=\"wp-image-424495\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah s osou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rumunsk\u00fd m\u0155tvy \u0165ah s jednoru\u010dkami (Dumbbell Romanian Deadlift)<\/h4>\n\n\n\n<p>Os m\u00f4\u017eete v tomto cviku nahradi\u0165 jednoru\u010dkami. Chy\u0165te ich vystret\u00fdmi rukami pred stehnami a \u010falej u\u017e cvi\u010dte rovnako ako s olympijskou oleboou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/rumunsky-mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah s jednoru\u010dkami?\" class=\"wp-image-424512\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah s jednoru\u010dkami?\"\/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. B-Stance rumunsk\u00fd m\u0155tvy \u0165ah (B-Stance Romanian Deadlift)<\/h4>\n\n\n\n<p>Tento variant umo\u017e\u0148uje s\u00fastredi\u0165 sa viac na prec\u00edtenie pravej \u010di \u013eavej nohy alebo polovice zadku. Jedno chodidlo posuniete o nieko\u013eko centimetrov pred druh\u00e9 a zdvihnete p\u00e4tu zadnej nohy. Uchop\u00edte jednoru\u010dky do obidvoch r\u00fak ved\u013ea stehien, prenesiete v\u00e1hu na predn\u00fa nohu a potom pokra\u010dujete rovnako ako pri cviku vy\u0161\u0161ie. Po dokon\u010den\u00ed s\u00e9rie vymen\u00edte nohy.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/B-stance-rumunian-deadlift.gif\" alt=\"Ako cvi\u010di\u0165 b-stance rumunsk\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-424527\" title=\"Ako cvi\u010di\u0165 b-stance rumunsk\u00fd m\u0155tvy \u0165ah?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sumo_mrtvy_tah_Sumo_Deadlift\"><\/span>5. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/a> s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Pokr\u010dte nohy a predklo\u0148te sa k osi tak, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. N\u00e1sledne obidvomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do u\u017e\u0161ej.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv vystrite nohy a potom plynulo aj trup. Smerom hore os prech\u00e1dza tesne popri noh\u00e1ch. N\u00e1sledne pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\" class=\"wp-image-424545\" title=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sumo m\u0155tvy \u0165ah s jednoru\u010dkami (Dumbbell Sumo Deadlift)<\/h4>\n\n\n\n<p>Namiesto osi si na sumo m\u0155tve \u0165ahy m\u00f4\u017eete vzia\u0165 dve <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dky<\/a>, ktor\u00e9 chyt\u00edte vystret\u00fdmi rukami pred panvou. Oto\u010dte ich bu\u010f kot\u00fa\u010dovou stranou k sebe alebo tak, aby mali rukov\u00e4te rovnobe\u017ene. Pokra\u010dujete ako predt\u00fdm.<\/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=\"6_Klasicky_mrtvy_tah_Barbell_Deadlift\"><\/span>6. Klasick\u00fd m\u0155tvy \u0165ah (Barbell Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s kot\u00fa\u010dmi pred nalo\u017een\u00fa os s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich bokov. \u0160pi\u010dky chodidiel smeruj\u00fa vpred. Pokr\u010dte nohy a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obidvomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom v pr\u00edpade ve\u013ekej hmotnosti na osi (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do \u0161ir\u0161ej.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv vystrite nohy a potom plynulo aj trup. Smerom hore os prech\u00e1dza tesne popri noh\u00e1ch. N\u00e1sledne pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/klasicky-mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 klasick\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-424563\" title=\"Ako cvi\u010di\u0165 klasick\u00fd m\u0155tvy \u0165ah?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. M\u0155tvy \u0165ah s jednoru\u010dkami (Dumbbell Deadlift)<\/h4>\n\n\n\n<p>Namiesto osi si na m\u0155tve \u0165ahy m\u00f4\u017eete vzia\u0165 dve <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dky<\/a>, ktor\u00e9 chyt\u00edte vystret\u00fdmi rukami pred panvou. Oto\u010dte ich kot\u00fa\u010dovou stranou k sebe, pri pohybe nahor a nadol by mali prech\u00e1dza\u0165 tesne popri noh\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. M\u0155tvy \u0165ah s kettlebellom (Kettlebell Deadlift)&nbsp;<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete tie\u017e s jedn\u00fdm alebo dvomi <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellmi<\/a>. V pr\u00edpade jedn\u00e9ho sa trochu viac rozkro\u010dte, polo\u017ete ho medzi chodidl\u00e1 a chy\u0165te obidvomi rukami za horn\u00fa \u010das\u0165 rukov\u00e4ti. Ak m\u00e1te dva, zosta\u0148te v u\u017e\u0161om postoji a kettlebelly polo\u017ete k vonkaj\u0161ej strane chodidiel. Potom ich chy\u0165te za rukov\u00e4te a dv\u00edhajte tesne popri noh\u00e1ch.<\/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=\"7_Dvihanie_panvy_s_osou_Barbell_Hip_Thrust\"><\/span>7. Dv\u00edhanie panvy s osou (Barbell Hip Thrust)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem a hornou \u010das\u0165ou chrbta sa oprite o <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavicu<\/a>. Ty\u010d s nalo\u017een\u00fdmi kot\u00fa\u010dmi posu\u0148te nad panvu a chy\u0165te ju obidvomi rukami ved\u013ea bokov. Hlava je v pred\u013a\u017een\u00ed chrbtice a chodidl\u00e1 zost\u00e1vaj\u00fa na zemi vo vzdialenosti na \u0161\u00edrku ramien.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa a aktiv\u00e1ciou svalov zadku a stehien kontrolovane dv\u00edhajte panvu, a\u017e dostanete bedrov\u00e9 k\u013aby pribli\u017ene na \u00farove\u0148 kolien. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu sedac\u00edch svalov. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spus\u0165te dolu. Pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, oh\u00fdbanie krku, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/tip-thrust.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust?\" class=\"wp-image-424582\" title=\"Ako cvi\u010di\u0165 hip thrust?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Dv\u00edhanie panvy na jednej nohe s kettlebellom (Kettlebell Single Leg Hip Thrust)<\/h4>\n\n\n\n<p>Tento cvik m\u00f4\u017eete odcvi\u010di\u0165 na ka\u017ed\u00fa nohu zvl\u00e1\u0161\u0165. Perfektne na to posl\u00fa\u017ei <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)\">kettlebell<\/a>, ktor\u00fd si polo\u017e\u00edte podobne ako os na panvu a obidvomi rukami ho chyt\u00edte zo str\u00e1n za rukov\u00e4\u0165. Potom prenesiete v\u00e1hu na jednu nohu, t\u00fa druh\u00fa posuniete \u010falej od seba a vystriete ju. Pomocou aktiv\u00e1cie zadku n\u00e1sledne zdvihnete panvu a vystret\u00fa nohu. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Dv\u00edhanie panvy na stroji (Hip Thrust Machine)<\/h4>\n\n\n\n<p>V niektor\u00fdch posil\u0148ovniach n\u00e1jdete aj stroj priamo ur\u010den\u00fd na hip thrust.<\/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=\"8_Zakopavanie_na_kladke_Cable_Kickback\"><\/span>8. Zakop\u00e1vanie na kladke (Cable Kickback)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku bokov \u010delom ku kladkostroju a na jeden \u010dlenok si pripnite \u010dlenkov\u00fd reme\u0148 pripojen\u00fd k spodnej kladke. Jednou rukou sa chy\u0165te dr\u017eadla alebo kon\u0161trukcie kladkostroja a druh\u00fa ruku dajte vbok. Mierne pokr\u010dte nohy a predklo\u0148te sa. Chrb\u00e1t je po cel\u00fd \u010das v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom zano\u017ete z\u013eahka pokr\u010den\u00fa nohu pripojen\u00fa na kladku. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu sedac\u00edch svalov. Sekundu a\u017e dve vydr\u017ete, potom vr\u00e1\u0165te nohu sp\u00e4\u0165 a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Zakopavani-na-kladce-2-asi-lepsi.gif\" alt=\"Ako cvi\u010di\u0165 zakop\u00e1vanie na spodnej kladke?\" class=\"wp-image-424599\" title=\"Ako cvi\u010di\u0165 zakop\u00e1vanie na spodnej kladke?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zakop\u00e1vanie so z\u00e1\u0165a\u017eou na \u010dlenku (Weighted Kickback)<\/h4>\n\n\n\n<p>Ak nem\u00e1te k dispoz\u00edcii kladkostroj, m\u00f4\u017eete tento cvik vykon\u00e1va\u0165 aj so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017e\u00edm na \u010dlenky<\/a>. To si jednoducho pripnete na nohy, potom sa chyt\u00edte napr\u00edklad hrazdy a cvi\u010d\u00edte rovnak\u00fdm sp\u00f4sobom.<\/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=\"9_Vystupy_na_lavicu_s_jednoruckami_Dumbbell_Step_Ups\"><\/span>9. V\u00fdstupy na lavicu s jednoru\u010dkami (Dumbbell Step Ups)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong>&nbsp;Postavte sa pred lavicu alebo&nbsp;<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>&nbsp;na \u0161\u00edrku va\u0161ich bokov a do obidvoch r\u00fak vezmite jednoru\u010dky. Dr\u017ete ich vystret\u00fdmi rukami ved\u013ea bokov.<\/li><li><div><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa, pokr\u010dte jednu nohu a jej chodidlo polo\u017ete na lavicu. Preneste v\u00e1hu na zdvihnut\u00fa nohu a pomocou aktiv\u00e1cie svalov zadku a stehien vyst\u00fapte na lavicu aj druhou nohou. Vystrite sa, jednou nohou a potom zase druhou kontrolovane zost\u00fapte z lavice. Hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm a tentokr\u00e1t za\u010dnite druhou nohou.<\/div><\/li><li><strong>\u010cast\u00e9 chyby:<\/strong>&nbsp;Gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vystupy-na-lavici.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdstupy na lavicu?\" class=\"wp-image-424616\" title=\"Ako cvi\u010di\u0165 v\u00fdstupy na lavicu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fdstupy na lavicu s kettlebellmi<\/h4>\n\n\n\n<p>Rovnak\u00fd cvik m\u00f4\u017eete vykon\u00e1va\u0165 aj 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)\">kettlebellmi<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">osou<\/a>&nbsp;\u010di&nbsp;<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>&nbsp;na chrbte.<\/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=\"A_co_dalej\"><\/span>A \u010do \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><div>Ak si chcete da\u0165 efekt\u00edvny tr\u00e9ning na zadok bez z\u00e1va\u017eia, vysk\u00fa\u0161ajte posil\u0148ovaciu gumu. Ako si s \u0148ou zacvi\u010di\u0165, zist\u00edte v \u010dl\u00e1nku&nbsp;<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)\"><strong>Cviky na pevn\u00fd a gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovacou gumou<\/strong><\/a>.<\/div><\/li><li>In\u0161pir\u00e1ciu na cel\u00fd tr\u00e9ning na doln\u00e9 kon\u010datiny s kettlebellom n\u00e1jdete v \u010dl\u00e1nku&nbsp;<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)\"><strong>8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy<\/strong><\/a>.<\/li><li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne vybra\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e? O tom sa dozviete v \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>&nbsp;Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a><\/li><li>Ak sa chcete dozvedie\u0165 viac o ide\u00e1lnom po\u010dte opakovan\u00ed cviku pod\u013ea v\u00e1\u0161ho cie\u013ea, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/strong><\/a><\/li><li>Sna\u017e\u00edte sa nabra\u0165 svaly, no st\u00e1le to nejde? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <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)\"><strong>10 tipov, ako zdravo pribra\u0165<\/strong><\/a>.<\/li><li>Chcete si vypo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn na chudnutie, naberanie svalov alebo udr\u017eanie dobrej kond\u00edcie? Potom v\u00e1m pom\u00f4\u017ee na\u0161a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Efektivne_cviky_na_zadok\"><\/span>Efekt\u00edvne cviky na zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viac o spr\u00e1vnej technike drepu, cviku hip thrust a v\u00fdstupoch na debnu sa dozviete v na\u0161om videu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na zadek \ud83c\udf51 l Jakub En\u017el l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/sc_9Yum79tY?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=\"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>Ak chcete,<strong> aby bol v\u00e1\u0161 tr\u00e9ning zadku a n\u00f4h \u010do naj\u00fa\u010dinnej\u0161\u00ed, zara\u010fte do\u0148 drepy, v\u00fdpady, m\u0155tve \u0165ahy<\/strong> a \u010fal\u0161ie uveden\u00e9 cviky. Pom\u00f4\u017eu v\u00e1m dosiahnu\u0165 gu\u013eat\u00fd zadok aj pekne tvarovan\u00e9 a siln\u00e9 nohy. V\u017edy sa v\u0161ak s\u00fastre\u010fte na dobr\u00fa techniku, prec\u00edtenie svalov a z\u00e1\u0165a\u017e zvy\u0161ujte postupne. Tr\u00e9ning zadku a n\u00f4h<strong> <\/strong> odcvi\u010dte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. Pl\u00e1nujte si ho tak, aby ste dali telu dostato\u010dn\u00fd priestor na regener\u00e1ciu.<\/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 a n\u00f4h.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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 z\u00edska\u0165 siln\u00e9 a z\u00e1rove\u0148 pekne vytvarovan\u00e9 nohy a zadok? Stavte na tie naj\u00fa\u010dinnej\u0161ie cviky na zadok a nohy z dne\u0161n\u00e9ho \u010dl\u00e1nku. Okrem spr\u00e1vnej realiz\u00e1cie pri nich n\u00e1jdete aj mno\u017estvo variantov s r\u00f4znymi druhmi z\u00e1\u0165a\u017ee. <\/p>\n","protected":false},"author":129,"featured_media":424390,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6105,6100,6137,6062],"filter_section":[],"filter_attribute":[13018,13017],"class_list":{"0":"post-425929","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky-na-nohy","10":"tag-cviky-na-zadok","11":"tag-silovy-trening","12":"tag-trening","13":"filter_attribute-cviky-na-nohy","14":"filter_attribute-cviky-na-zadok","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najlep\u0161\u00edch cvikov na zadok a nohy\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako nabra\u0165 svaly na zadku? Zoznam \u00fa\u010dinn\u00fdch cvikov na zadok a nohy. Najlep\u0161ie cviky na spevnenie, vytvarovanie, zv\u00e4\u010d\u0161enie, chudnutie a zv\u00e4\u010d\u0161enie sily zadku a stehien.\" \/>\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\/najlepsie-cviky-na-zadok-a-nohy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 najlep\u0161\u00edch cvikov na zadok a nohy\u00a0 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako nabra\u0165 svaly na zadku? Zoznam \u00fa\u010dinn\u00fdch cvikov na zadok a nohy. Najlep\u0161ie cviky na spevnenie, vytvarovanie, zv\u00e4\u010d\u0161enie, chudnutie a zv\u00e4\u010d\u0161enie sily zadku a stehien.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-06T12:35:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-16T08:54:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/cviky-nohy-a-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=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"9 najlep\u0161\u00edch cvikov na zadok a nohy\u00a0\",\"datePublished\":\"2023-03-06T12:35:18+00:00\",\"dateModified\":\"2023-05-16T08:54:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"},\"wordCount\":3052,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/cviky-nohy-a-zadek-FB-.png\",\"keywords\":[\"cvi\u010denie\",\"cviky na nohy\",\"cviky na zadok\",\"silov\u00fd tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\",\"name\":\"9 najlep\u0161\u00edch cvikov na zadok a nohy\u00a0 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/cviky-nohy-a-zadek-FB-.png\",\"datePublished\":\"2023-03-06T12:35:18+00:00\",\"dateModified\":\"2023-05-16T08:54:17+00:00\",\"description\":\"Ako nabra\u0165 svaly na zadku? 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