{"id":430579,"date":"2023-04-14T10:00:00","date_gmt":"2023-04-14T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430579"},"modified":"2023-04-14T15:21:08","modified_gmt":"2023-04-14T13:21:08","slug":"tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/","title":{"rendered":"M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00edm"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#10_nejvetsich_mytu_o_posilovani_a_treninku_hyzdi\" title=\"10 nejv\u011bt\u0161\u00edch m\u00fdt\u016f o posilov\u00e1n\u00ed a tr\u00e9ninku h\u00fd\u017ed\u00ed\">10 nejv\u011bt\u0161\u00edch m\u00fdt\u016f o posilov\u00e1n\u00ed a tr\u00e9ninku h\u00fd\u017ed\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#1_Cviky_na_zadek_by_mely_delat_jen_zeny\" title=\"1. Cviky na zadek by m\u011bly d\u011blat jen \u017eeny\">1. Cviky na zadek by m\u011bly d\u011blat jen \u017eeny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#2_Posilovani_zadku_pomuze_spalit_tuk_v_teto_partii_a_zhubnout_hyzde\" title=\"2. Posilov\u00e1n\u00ed zadku pom\u016f\u017ee sp\u00e1lit tuk v t\u00e9to partii a zhubnout h\u00fd\u017ed\u011b\">2. Posilov\u00e1n\u00ed zadku pom\u016f\u017ee sp\u00e1lit tuk v t\u00e9to partii a zhubnout h\u00fd\u017ed\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#3_Hyzde_nejlepe_posilime_pomoci_cviku_s_vlastni_vahou\" title=\"3. H\u00fd\u017ed\u011b nejl\u00e9pe pos\u00edl\u00edme pomoc\u00ed cvik\u016f s vlastn\u00ed vahou\">3. H\u00fd\u017ed\u011b nejl\u00e9pe pos\u00edl\u00edme pomoc\u00ed cvik\u016f s vlastn\u00ed vahou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#4_Drepy_jsou_nejlepsi_cvik_na_zadek\" title=\"4. D\u0159epy jsou nejlep\u0161\u00ed cvik na zadek\">4. D\u0159epy jsou nejlep\u0161\u00ed cvik na zadek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#5_Na_trenink_hyzdi_staci_jeden_cvik\" title=\"5. Na tr\u00e9nink h\u00fd\u017ed\u00ed sta\u010d\u00ed jeden cvik\">5. Na tr\u00e9nink h\u00fd\u017ed\u00ed sta\u010d\u00ed jeden cvik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#6_Jedine_tezky_trenink_s_vysokou_vahou_ma_vyznam\" title=\"6. Jedin\u011b t\u011b\u017ek\u00fd tr\u00e9nink s vysokou vahou m\u00e1 v\u00fdznam\">6. Jedin\u011b t\u011b\u017ek\u00fd tr\u00e9nink s vysokou vahou m\u00e1 v\u00fdznam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#7_Zajety_trenink_na_zadek_neni_nutne_menit\" title=\"7. Zajet\u00fd tr\u00e9nink na zadek nen\u00ed nutn\u00e9 m\u011bnit\">7. Zajet\u00fd tr\u00e9nink na zadek nen\u00ed nutn\u00e9 m\u011bnit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#8_Treninkem_hyzdi_kompletne_zmenime_jejich_tvar\" title=\"8. Tr\u00e9ninkem h\u00fd\u017ed\u00ed kompletn\u011b zm\u011bn\u00edme jejich tvar\">8. Tr\u00e9ninkem h\u00fd\u017ed\u00ed kompletn\u011b zm\u011bn\u00edme jejich tvar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#9_Pred_treninkem_se_potrebujeme_dlouze_venovat_aktivacnim_cvikum\" title=\"9. P\u0159ed tr\u00e9ninkem se pot\u0159ebujeme dlouze v\u011bnovat aktiva\u010dn\u00edm cvik\u016fm\">9. P\u0159ed tr\u00e9ninkem se pot\u0159ebujeme dlouze v\u011bnovat aktiva\u010dn\u00edm cvik\u016fm<\/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.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#10_Kdyz_nas_druhy_den_neboli_zadek_i_pri_sezeni_byl_trenink_zbytecny\" title=\"10. Kdy\u017e n\u00e1s druh\u00fd den nebol\u00ed zadek i p\u0159i sezen\u00ed, byl tr\u00e9nink zbyte\u010dn\u00fd\">10. Kdy\u017e n\u00e1s druh\u00fd den nebol\u00ed zadek i p\u0159i sezen\u00ed, byl tr\u00e9nink zbyte\u010dn\u00fd<\/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.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u00fdty o tr\u00e9ninku h\u00fd\u017ed\u00ed jsou stejn\u011b roz\u0161\u00ed\u0159en\u00e9 jako po\u010det lid\u00ed, kte\u0159\u00ed tou\u017e\u00ed po dokonal\u00e9m pozad\u00ed. Pokud u\u017e n\u011bjakou dobu poctiv\u011b cvi\u010d\u00edte zadek, ale v\u00fdsledky po\u0159\u00e1d nikde, m\u016f\u017ee to b\u00fdt frustruj\u00edc\u00ed a demotivuj\u00edc\u00ed. <strong>Mo\u017en\u00e1 d\u011bl\u00e1te v tr\u00e9ninku n\u011bjakou chybu, kter\u00e1 je zalo\u017eena na roz\u0161\u00ed\u0159en\u00fdch m\u00fdtech o posilov\u00e1n\u00ed zadku. <\/strong>V dne\u0161n\u00edm \u010dl\u00e1nku se na n\u011b proto zam\u011b\u0159\u00edme a dozv\u00edte se tak, co d\u011blat pro dosa\u017een\u00ed siln\u00e9ho, pevn\u00e9ho a kulat\u00e9ho pozad\u00ed a co pat\u0159\u00ed do propadli\u0161t\u011b d\u011bjin m\u00fdt\u016f a legend.<\/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=\"10_nejvetsich_mytu_o_posilovani_a_treninku_hyzdi\"><\/span>10 nejv\u011bt\u0161\u00edch m\u00fdt\u016f o posilov\u00e1n\u00ed a tr\u00e9ninku h\u00fd\u017ed\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se cvi\u010den\u00edm zadku souvis\u00ed cel\u00e1 \u0159ada m\u00fdt\u016f, kv\u016fli kter\u00fdm lid\u00e9 opakuj\u00ed tr\u00e9ninkov\u00e9 chyby, co\u017e jim kaz\u00ed v\u00fdsledky. \u010casto se to t\u00fdk\u00e1 toho, pro koho je posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed vlastn\u011b vhodn\u00e9, zda je d\u0159ep opravdu t\u00edm nej\u00fa\u010dinn\u011bj\u0161\u00edm cvikem nebo jestli je opravdu nutn\u00e9 d\u011blat des\u00edtky opakov\u00e1n\u00ed cvik\u016f s vlastn\u00ed vahou nebo gumi\u010dkou. Kde le\u017e\u00ed pravda?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Cviky_na_zadek_by_mely_delat_jen_zeny\"><\/span>1. Cviky na zadek by m\u011bly d\u011blat jen \u017eeny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e je \u0159e\u010d o posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed, nejsp\u00ed\u0161 se v\u00e1m vybav\u00ed \u017eena, kter\u00e1 cvi\u010d\u00ed v\u00fdpady, d\u0159epy nebo obl\u00edben\u00e9 hip thrusty. P\u0159esv\u011bd\u010den\u00ed o tom, \u017ee zadek by m\u011bly tr\u00e9novat jen \u017eeny, je v\u0161ak stejn\u011b myln\u00e9 jako tvrzen\u00ed, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cviky na bicepsy<\/a> pat\u0159\u00ed jen mu\u017e\u016fm. <strong>H\u00fd\u017e\u010fov\u00e9 svaly jsou toti\u017e d\u016fle\u017eit\u00e9 nejen z estetick\u00e9ho, ale zejm\u00e9na z funk\u010dn\u00edho hlediska.<\/strong> Pat\u0159\u00ed toti\u017e k nejv\u011bt\u0161\u00edm sval\u016fm v t\u011ble a zapojuj\u00ed se do t\u011bch nejz\u00e1kladn\u011bj\u0161\u00edch pohyb\u016f, jako je ch\u016fze, sed\u00e1n\u00ed i vst\u00e1v\u00e1n\u00ed nebo zved\u00e1n\u00ed spadl\u00e9 propisky ze zem\u011b. Stejn\u011b tak jsou d\u016fle\u017eit\u00e9 pro sportovce, proto\u017ee vypracovan\u00e9 h\u00fd\u017ed\u011b jim pomohou <strong>b\u00fdt siln\u011bj\u0161\u00ed, b\u011bhat rychleji, sk\u00e1kat v\u00fd\u0161, zlep\u0161it zrychlen\u00ed, dynamiku a celkovou hbitost v pohybu.<\/strong> Cvi\u010dit zadek se tak vyplat\u00ed opravdu ka\u017ed\u00e9mu.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s tak\u00e9, kter\u00e9 cviky na zadek by nem\u011bly chyb\u011bt v tr\u00e9ninkov\u00e9m pl\u00e1nu? V\u0161echny najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/strong><\/a>&nbsp;<\/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\/04\/iStock-1350565731-1124x749.jpg\" alt=\"Kdo by m\u011bl posilovat zadek?\" class=\"wp-image-430592\" width=\"843\" height=\"562\" title=\"Kdo by m\u011bl posilovat zadek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Posilovani_zadku_pomuze_spalit_tuk_v_teto_partii_a_zhubnout_hyzde\"><\/span>2. Posilov\u00e1n\u00ed zadku pom\u016f\u017ee sp\u00e1lit tuk v t\u00e9to partii a zhubnout h\u00fd\u017ed\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na zadek pos\u00edl\u00ed i zpevn\u00ed h\u00fd\u017ed\u011b a z\u00e1rove\u0148 podpo\u0159\u00ed r\u016fst sval\u016f v t\u00e9to oblasti. Bohu\u017eel ale nefunguj\u00ed jako liposukce a samy o sob\u011b z h\u00fd\u017ed\u00ed tuk neodstran\u00ed. <strong>Lok\u00e1ln\u00ed hubnut\u00ed pat\u0159\u00ed mezi<\/strong> nesmrteln\u00e9 <strong>m\u00fdty<\/strong>, kter\u00e9 se t\u00fdkaj\u00ed nejen spalov\u00e1n\u00ed tuku na zadku. Sklo\u0148uje se ale tak\u00e9 v souvislosti s <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0159ichem<\/a> nebo vnit\u0159n\u00edmi stehny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A\u0165 u\u017e chcete sn\u00ed\u017eit mno\u017estv\u00ed tuku na kter\u00e9koliv \u010d\u00e1sti t\u011bla, v\u017edy je d\u016fle\u017eit\u00fd komplexn\u00ed p\u0159\u00edstup. <\/strong>Ten s sebou nese \u00fapravu j\u00eddeln\u00ed\u010dku i tr\u00e9ninku tak, aby v\u00e1\u0161 energetick\u00fd v\u00fddej p\u0159esahoval p\u0159\u00edjem, \u010d\u00edm\u017e se dostanete do <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00e9ho deficitu<\/a>. To vede k celkov\u00e9mu sn\u00ed\u017een\u00ed procenta tuku v t\u011ble, co\u017e se projev\u00ed postupn\u00fdm hubnut\u00edm. <strong>O tom, zda v\u00e1m d\u0159\u00edve za\u010dne mizet tuk na b\u0159i\u0161e, nebo na zadku, pak rozhoduje hlavn\u011b genetika a hormon\u00e1ln\u00ed prost\u0159ed\u00ed organismu. <\/strong>D\u011blat denn\u011b 100 d\u0159ep\u016f s vlastn\u00ed vahou, kdy\u017e chcete zhubnout h\u00fd\u017ed\u011b do plavek, nen\u00ed zrovna t\u00edm nejlep\u0161\u00edm \u0159e\u0161en\u00edm.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem zhubnout a chcete se dozv\u011bd\u011bt, jak na to j\u00edt krok za krokem, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/a><strong>&nbsp;<\/strong><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg\" alt=\"\u00da\u010dinek cvik\u016f s vlastn\u00ed vahou na zadek\" class=\"wp-image-430610\" title=\"\u00da\u010dinek cvik\u016f s vlastn\u00ed vahou na zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Hyzde_nejlepe_posilime_pomoci_cviku_s_vlastni_vahou\"><\/span>3. H\u00fd\u017ed\u011b nejl\u00e9pe pos\u00edl\u00edme pomoc\u00ed cvik\u016f s vlastn\u00ed vahou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159epy, v\u00fdpady, \u010di glute bridge s vlastn\u00ed vahou se sice hod\u00ed do rozcvi\u010dky, za\u010d\u00e1te\u010dn\u00edk\u016fm nebo jako sou\u010d\u00e1st HIITu, ale ten sexy kulat\u00fd zadek jen s nimi nejsp\u00ed\u0161 nevybudujete. U\u017e jsme si \u0159ekli, \u017ee <strong>h\u00fd\u017e\u010fov\u00e9 svaly pat\u0159\u00ed k t\u011bm nejv\u011bt\u0161\u00edm v t\u011ble a jen tak n\u011bco je neunav\u00ed. <\/strong>Aby za\u010daly s\u00edlit, pot\u0159ebuj\u00ed dostate\u010dn\u00fd tr\u00e9ninkov\u00fd stimul. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cviky s vlastn\u00ed vahou sice mohou fungovat u za\u010d\u00e1te\u010dn\u00edk\u016f, ale i ti mus\u00ed \u010dasem p\u0159idat silov\u00fd tr\u00e9nink se <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e\u00ed<\/a>. Jen tak toti\u017e doc\u00edl\u00ed \u017e\u00e1douc\u00edho progresu. Zvy\u0161ovat po\u010det opakov\u00e1n\u00ed na d\u0159epy \u010di v\u00fdpady s vlastn\u00ed vahou toti\u017e nejde do nekone\u010dna. Taky v\u00e1s to nejsp\u00ed\u0161 \u010dasem p\u0159estane bavit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnohem efektivn\u011bj\u0161\u00ed je <strong>postupn\u011b zvy\u0161ovat z\u00e1t\u011b\u017e pomoc\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dinek<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kettlebellu<\/strong><\/a><strong> \u010di<\/strong><a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> nalo\u017een\u00e9 osy<\/strong><\/a><strong> s <\/strong><a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kotou\u010di<\/strong><\/a><strong>.<\/strong> Va\u0161e svaly tak budou st\u00e1le dost\u00e1vat nov\u00fd impuls pro nastartov\u00e1n\u00ed <strong>adapta\u010dn\u00edch mechanism\u016f, kter\u00e9 stoj\u00ed za r\u016fstem sval\u016f i s\u00edly.<\/strong> D\u00edky tomu nebudete stagnovat a v\u00fdsledky se kone\u010dn\u011b uk\u00e1\u017eou. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00dapln\u011b zatracovat v\u0161ak cviky s vlastn\u00ed vahou nemus\u00edte. I ty maj\u00ed v tr\u00e9ninku sv\u00e9 m\u00edsto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro v\u00fdsledky je pot\u0159eba si um\u011bt spr\u00e1vn\u011b nastavit tr\u00e9ninkovou z\u00e1t\u011b\u017e a tak\u00e9 ji \u010dasem m\u011bnit. Jak na to se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly i hubnut\u00ed?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Drepy_jsou_nejlepsi_cvik_na_zadek\"><\/span>4. D\u0159epy jsou nejlep\u0161\u00ed cvik na zadek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kter\u00fd cvik na zadek je nej\u00fa\u010dinn\u011bj\u0161\u00ed? Vsad\u00edm <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>, \u017ee na tuto ot\u00e1zku v\u011bt\u0161ina z v\u00e1s odpov\u00ed \u2013\u2060 d\u0159ep. Ten v\u00e1m sice pom\u016f\u017ee z\u00edskat siln\u00e9 doln\u00ed kon\u010detiny, ale z pohledu budov\u00e1n\u00ed h\u00fd\u017ed\u00ed najdeme i efektivn\u011bj\u0161\u00ed cviky.<strong> Zadek se p\u0159i n\u011bm nezapojuje tak intenzivn\u011b, jak bychom \u010dekali.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">D\u0159epy X Hip thrusty:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kdy\u017e v\u011bdci m\u011b\u0159ili aktivitu h\u00fd\u017e\u010fov\u00fdch sval\u016f p\u0159i d\u0159epech<\/strong>, vysok\u00e9 hodnoty zaznamenali pouze p\u0159i zved\u00e1n\u00ed nahoru, a to jen v prvn\u00ed p\u016flce pohybu. Pak se ale svaly zadku zase hod\u00ed do relativn\u00edho klidu. Sami mi nejsp\u00ed\u0161 d\u00e1te za pravdu, \u017ee p\u0159i d\u0159epov\u00e1n\u00ed zadek zas tak nec\u00edt\u00edte.<span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span><\/li><li><strong>V tomto ohledu m\u00e1 mnohem lep\u0161\u00ed v\u00fdsledky nap\u0159\u00edklad hip thrust.<\/strong> P\u0159i tom se nam\u011b\u0159ilo intenzivn\u00ed zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f t\u00e9m\u011b\u0159 ve v\u0161ech f\u00e1z\u00edch pohybu. Hip thrust nav\u00edc nen\u00ed tak n\u00e1ro\u010dn\u00fd na techniku jako d\u0159ep a nejsp\u00ed\u0161 na n\u011bj zvednete i mnohem v\u00edce kilogram\u016f. Vytvo\u0159\u00edte tak v\u011bt\u0161\u00ed mechanick\u00fd a metabolick\u00fd stres v h\u00fd\u017ed\u00edch, co\u017e vede k tr\u00e9ninkov\u00fdm adaptac\u00edm v podob\u011b s\u00edlen\u00ed a r\u016fstu sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ale neznamen\u00e1, \u017ee byste m\u011bli d\u0159epy natvrdo vy\u0161krtnout z tr\u00e9ninkov\u00e9ho pl\u00e1nu. St\u00e1le toti\u017e pat\u0159\u00ed mezi top cviky na spodn\u00ed \u010d\u00e1st t\u011bla, kter\u00e9 by m\u011bl v n\u011bjak\u00e9 variant\u011b d\u011blat ka\u017ed\u00fd sportovec. Pro komplexn\u00ed procvi\u010den\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f je nav\u00edc efektivn\u011bj\u0161\u00ed m\u00edt v tr\u00e9ninku v\u00edce cvik\u016f na tuto partii.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d je dobr\u00e9 cvi\u010dit d\u0159epy a jak je d\u011blat spr\u00e1vn\u011b, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"5_Na_trenink_hyzdi_staci_jeden_cvik\"><\/span>5. Na tr\u00e9nink h\u00fd\u017ed\u00ed sta\u010d\u00ed jeden cvik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>H\u00fd\u017ed\u011b se skl\u00e1daj\u00ed ze t\u0159\u00ed \u010d\u00e1st\u00ed v podob\u011b velk\u00e9ho, st\u0159edn\u00edho a mal\u00e9ho h\u00fd\u017e\u010fov\u00e9ho svalu <em>(musculus gluteus maximus, medius, minimus), <\/em>kter\u00e9 se b\u011bhem pohybu zapojuj\u00ed s rozd\u00edlnou intenzitou. Pro jejich komplexn\u00ed posilov\u00e1n\u00ed tak jeden cvik nejsp\u00ed\u0161 nebude sta\u010dit. <strong>Naopak s v\u011bt\u0161\u00ed tr\u00e9ninkovou variabilitou budete m\u00edt jistotu, \u017ee procvi\u010d\u00edte v\u0161echny h\u00fd\u017e\u010fov\u00e9 svaly.<\/strong><\/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\"><li><strong>Cviky, kter\u00e9 v\u00edce zat\u011b\u017euj\u00ed velk\u00fd sval h\u00fd\u017e\u010fov\u00fd: <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hip thrust<\/a>, hlubok\u00e9 p\u0159edn\u00ed a zadn\u00ed d\u0159epy, zakop\u00e1v\u00e1n\u00ed na kladce, p\u0159edn\u00ed a zadn\u00ed v\u00fdpady, rumunsk\u00e9 mrtv\u00e9 tahy.<\/li><li><strong>Cviky, kter\u00e9 v\u00edce zat\u011b\u017euj\u00ed st\u0159edn\u00ed sval h\u00fd\u017e\u010fov\u00fd:<\/strong> Addukce a abdukce na stroji \u010di na kladce, v\u00fdpady do stran, ch\u016fze s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gumou<\/a> nad koleny do stran, uno\u017eov\u00e1n\u00ed vle\u017ee na boku, d\u0159ep na jedn\u00e9 noze.<\/li><li><strong>Cviky, kter\u00e9 v\u00edce zat\u011b\u017euj\u00ed mal\u00fd sval h\u00fd\u017e\u010fov\u00fd: <\/strong>Addukce a abdukce na stroji \u010di na kladce, uno\u017eov\u00e1n\u00ed vle\u017ee na boku, glute bridge na jedn\u00e9 noze, v\u00fdpady k\u0159\u00ed\u017eem (curtsy lunges), bulharsk\u00e9 d\u0159epy. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010dn\u011bte se 2\u20133 z\u00e1kladn\u00edmi cviky<\/strong> t\u0159eba v podob\u011b hip thrustu, rumunsk\u00fdch mrtv\u00fdch tah\u016f a zadn\u00edch d\u0159ep\u016f. K nim pak m\u016f\u017eete p\u0159idat dopl\u0148kov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cviky s posilovac\u00ed gumou<\/a>, jako je ch\u016fze do stran, uno\u017eov\u00e1n\u00ed, glute bridge \u010di mu\u0161le (clumshell). Ty v\u00e1m pomohou aktivovat a pos\u00edlit hluboce ulo\u017een\u00e9 svaly. Hod\u00ed se ale sp\u00ed\u0161e na z\u00e1v\u011br tr\u00e9ninku jako takov\u00e1 \u201evypalova\u010dka\u201d.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraci na cviky s posilovac\u00ed gumou najdete tak\u00e9 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg\" alt=\"Cviky s vlastn\u00ed vahou na zadek\" class=\"wp-image-430862\" title=\"Cviky s vlastn\u00ed vahou na zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Jedine_tezky_trenink_s_vysokou_vahou_ma_vyznam\"><\/span>6. Jedin\u011b t\u011b\u017ek\u00fd tr\u00e9nink s vysokou vahou m\u00e1 v\u00fdznam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku h\u00fd\u017ed\u00ed myslete i na to, \u017ee se tyto svaly <strong>skl\u00e1daj\u00ed z rychl\u00fdch <\/strong>(b\u00edl\u00fdch, typ 1, fast-twitch)<strong> i pomal\u00fdch <\/strong>(\u010derven\u00fdch, typ 2, slow-twitch) <strong>svalov\u00fdch vl\u00e1ken.<\/strong>&nbsp;<\/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\"><li>Na ta rychl\u00e1 nejl\u00e9pe funguj\u00ed<strong> cviky s vysokou z\u00e1t\u011b\u017e\u00ed a mal\u00fdm po\u010dtem opakov\u00e1n\u00ed<\/strong> nebo ty <strong>v\u00fdbu\u0161n\u00e9,<\/strong> jako je sprint, d\u0159epy s v\u00fdskokem nebo v\u00fdskoky na bednu.<\/li><li>Na pomal\u00e1 svalov\u00e1 vl\u00e1kna jsou zase \u00fa\u010dinn\u011bj\u0161\u00ed<strong> cviky s ni\u017e\u0161\u00ed z\u00e1t\u011b\u017e\u00ed a v\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed.<\/strong>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak si tedy poskl\u00e1dat tr\u00e9nink na zadek, aby v n\u011bm nic nechyb\u011blo? Na\u0161t\u011bst\u00ed to nen\u00ed tak t\u011b\u017ek\u00e9, jak by se mohlo zd\u00e1t. Kdy\u017e nap\u0159\u00edklad posilujete h\u00fd\u017ed\u011b 2kr\u00e1t t\u00fddn\u011b, jeden tr\u00e9nink si poskl\u00e1dejte ze silov\u00fdch cvik\u016f se z\u00e1t\u011b\u017e\u00ed a druh\u00fd ze <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvik\u016f s vlastn\u00ed vahou<\/a>. Zac\u00edl\u00edte tak na rozvoj obou druh\u016f svalov\u00fdch vl\u00e1ken, co\u017e v\u00e1s ve v\u00fdsledku m\u016f\u017ee odm\u011bnit lep\u0161\u00edmi v\u00fdsledky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9nink h\u00fd\u017e\u010fov\u00fdch sval\u016f odcvi\u010dte 2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> podle rozvr\u017een\u00ed dal\u0161\u00edch parti\u00ed a ostatn\u00edch sportovn\u00edch aktivit. M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m cvi\u010den\u00ed dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zajety_trenink_na_zadek_neni_nutne_menit\"><\/span>7. Zajet\u00fd tr\u00e9nink na zadek nen\u00ed nutn\u00e9 m\u011bnit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e m\u00e1te obl\u00edben\u00e9 cviky, v\u00e1hy a po\u010dty opakov\u00e1n\u00ed, kter\u00e9 v\u00e1m ze za\u010d\u00e1tku skv\u011ble fungovaly. V posledn\u00ed dob\u011b u\u017e ale stagnujete a progres v\u00e1m ut\u00edk\u00e1 jako voda z d\u011brav\u00e9ho pytl\u00edku. \u010c\u00edm ty d\u00edry zacelit, abyste zase z\u00edskali z tr\u00e9ninku maximum?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Seznamte se s principem progresivn\u00edho p\u0159et\u00ed\u017een\u00ed. <\/strong>Tento na prvn\u00ed pohled v\u011bdeck\u00fd term\u00edn v sob\u011b jednodu\u0161e skr\u00fdv\u00e1 to, \u017ee je tr\u00e9nink pot\u0159eba pr\u016fb\u011b\u017en\u011b m\u011bnit, p\u0159esn\u011bji jej d\u011blat n\u00e1ro\u010dn\u011bj\u0161\u00ed. Va\u0161e svaly si toti\u017e za p\u00e1r t\u00fddn\u016f na z\u00e1t\u011b\u017e zvyknou, adaptuj\u00ed se na ni, prob\u011bhne v nich v\u0161e, co je pot\u0159eba, aby se s n\u00ed dok\u00e1zaly bez v\u011bt\u0161\u00edch probl\u00e9mu poprat. \u010casem se ale nebudou m\u00edt u\u017e na co adaptovat, a k \u017e\u00e1douc\u00edm zm\u011bn\u00e1m tak p\u0159estane doch\u00e1zet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte ka\u017ed\u00fd t\u00fdden sv\u016fj tr\u00e9nink od z\u00e1kladu p\u0159ekop\u00e1vat. <strong>Sta\u010d\u00ed d\u011blat men\u0161\u00ed \u00fapravy, jako je zv\u00fd\u0161en\u00ed v\u00e1hy (maxim\u00e1ln\u011b o 10 %) nebo po\u010dtu opakov\u00e1n\u00ed ka\u017ed\u00fd t\u00fdden.<\/strong> To v\u0161ak ned\u011blejte bez zvl\u00e1dnut\u00ed spr\u00e1vn\u00e9 techniky. Taky se nic nestane v p\u0159\u00edpad\u011b, \u017ee si p\u00e1r t\u00fddn\u016f nech\u00e1te stejn\u00fd tr\u00e9nink, kdy\u017e se zrovna nec\u00edt\u00edte na n\u00e1ro\u010dn\u011bj\u0161\u00ed. Po n\u011bkolika t\u00fddnech klidn\u011b vym\u011b\u0148te cviky a zkou\u0161ejte i lehce m\u011bnit polohu t\u011bla, abyste zjistili, ve kter\u00e9m \u00fahlu h\u00fd\u017ed\u011b c\u00edt\u00edte nejintenzivn\u011bji.<span style=\"color:#ff6600\" class=\"tadv-color\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak si sestavit funk\u010dn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?&nbsp;<\/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\/04\/iStock-1392963845-1124x749.jpg\" alt=\"Jak m\u011bnit tr\u00e9nink na zadek?\" class=\"wp-image-430878\" width=\"843\" height=\"562\" title=\"Jak m\u011bnit tr\u00e9nink na zadek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Treninkem_hyzdi_kompletne_zmenime_jejich_tvar\"><\/span>8. Tr\u00e9ninkem h\u00fd\u017ed\u00ed kompletn\u011b zm\u011bn\u00edme jejich tvar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edte, \u017ee kdy\u017e budete cvi\u010dit jako Jennifer Lopez, v\u00fdsledkem bude stejn\u011b kulat\u00e9 a cel\u00fdm sv\u011btem obdivovan\u00e9 pozad\u00ed? Tak to v\u00e1s asi zklamu. <strong>O tvaru na\u0161ich h\u00fd\u017ed\u00ed rozhoduje zejm\u00e9na vrozen\u00fd tvar p\u00e1nve, distribuce tuku v t\u011ble a tendence k r\u016fstu sval\u016f. <\/strong>N\u011bkdo se tak narod\u00ed s p\u0159edpokladem m\u00edt zadek kulat\u011bj\u0161\u00ed, jin\u00fd zase plo\u0161\u0161\u00ed. To ale neznamen\u00e1, \u017ee nem\u00e1 smysl na sob\u011b makat a v\u0161e nechat v ruk\u00e1ch genetiky. Obrovsk\u00fd vliv na tvar na\u0161\u00ed postavy st\u00e1le nese \u017eivotn\u00ed styl, v\u010detn\u011b cvi\u010den\u00ed a stravy. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky poctiv\u011b odcvi\u010den\u00fdm hip thrust\u016fm, mrtv\u00fdm tah\u016fm nebo d\u0159ep\u016fm se i va\u0161e pozad\u00ed m\u016f\u017ee st\u00e1t tou nejlep\u0161\u00ed verz\u00ed sebe sama. <strong>Nezapome\u0148te ani na to, \u017ee svaly pot\u0159ebuj\u00ed z n\u011b\u010deho r\u016fst.<\/strong> Pokud chcete h\u00fd\u017ed\u011b nejen pevn\u011bj\u0161\u00ed, ale tak\u00e9 o n\u011bco kulat\u011bj\u0161\u00ed, bude nutn\u00e9 upravit j\u00eddeln\u00ed\u010dek. Krom\u011b dostate\u010dn\u00e9ho p\u0159\u00edjmu <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a> (1,4\u20132 g kg t\u011blesn\u00e9 hmotnosti) se zam\u011b\u0159te i na vy\u0161\u0161\u00ed energetick\u00fd p\u0159\u00edjem. Ten si m\u016f\u017eete jednodu\u0161e spo\u010d\u00edtat pomoc\u00ed na\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalkula\u010dky energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161e o tom, co je pot\u0159eba d\u011blat pro dosa\u017een\u00ed pevn\u00e9ho a kulat\u00e9ho zadku, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/04\/iStock-1327659723-1124x750.jpg\" alt=\"Dok\u00e1\u017eou cviky na zadek vytvarovat h\u00fd\u017ed\u011b? \" class=\"wp-image-430893\" width=\"843\" height=\"563\" title=\"Dok\u00e1\u017eou cviky na zadek vytvarovat h\u00fd\u017ed\u011b? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-2048x1366.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_Pred_treninkem_se_potrebujeme_dlouze_venovat_aktivacnim_cvikum\"><\/span>9. P\u0159ed tr\u00e9ninkem se pot\u0159ebujeme dlouze v\u011bnovat aktiva\u010dn\u00edm cvik\u016fm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V posilovn\u011b \u010dasto vid\u00edm \u017eeny, kter\u00e9 se poctiv\u011b v\u011bnuj\u00ed aktivaci h\u00fd\u017ed\u00ed p\u0159ed samotn\u00fdm silov\u00fdm tr\u00e9ninkem. Na tom by nemuselo b\u00fdt nic \u0161patn\u00e9ho, kdyby ned\u011blaly minim\u00e1ln\u011b 5 cvik\u016f s <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a>, kter\u00e9 jim <strong>vezmou tak 30 minut drahocenn\u00e9ho \u010dasu a s t\u00edm i spoustu energie.<\/strong> Pak u\u017e se rozhodn\u011b ned\u00e1 \u0159\u00edct, \u017ee jdou na t\u011b\u017e\u0161\u00ed \u010d\u00e1st \u010derstv\u00e9 a pln\u00e9 sil.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed t\u00edm, ne\u017e se pust\u00edte do t\u011b\u017ek\u00fdch d\u0159ep\u016f nebo mrtv\u00fdch tah\u016f, <strong>sta\u010d\u00ed lehce zah\u0159\u00e1t svaly a rozh\u00fdbat ky\u010dle i kolena. <\/strong>K tomu pak klidn\u011b p\u0159idejte jeden, maxim\u00e1ln\u011b dva cviky s gumi\u010dkou, ale nen\u00ed to nutn\u00e9. Pokra\u010dujte na hlavn\u00ed \u010d\u00e1st, ve kter\u00e9 za\u010dnete s leh\u010d\u00ed \u010dinkou nebo pr\u00e1zdnou osou. Po t\u00e9to f\u00e1zi by u\u017e va\u0161e t\u011blo m\u011blo b\u00fdt dostate\u010dn\u011b p\u0159ipraven\u00e9 na v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/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\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Aktiva\u010dn\u00ed cviky na zadek\" class=\"wp-image-430908\" width=\"843\" height=\"560\" title=\"Aktiva\u010dn\u00ed cviky na zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Kdyz_nas_druhy_den_neboli_zadek_i_pri_sezeni_byl_trenink_zbytecny\"><\/span>10. Kdy\u017e n\u00e1s druh\u00fd den nebol\u00ed zadek i p\u0159i sezen\u00ed, byl tr\u00e9nink zbyte\u010dn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hodn\u011b lid\u00ed pova\u017euje bolest sval\u016f druh\u00fd den po cvi\u010den\u00ed za d\u016fkaz poctiv\u011b odmakan\u00e9ho tr\u00e9ninku. Kdy\u017e si nevzpomenou na v\u010derej\u0161\u00ed v\u00fdpady p\u0159i ka\u017ed\u00e9m zved\u00e1n\u00ed ze \u017eidle, mysl\u00ed si, \u017ee necvi\u010dili dostate\u010dn\u011b tvrd\u011b. Tohle je na\u0161t\u011bst\u00ed dal\u0161\u00ed m\u00fdtus. <strong>Bolest sval\u016f po tr\u00e9ninku neboli DOMS<\/strong> (Delayed Onset Muscle Soreness) <strong>se typicky objevuje po 12\u201324 hodin\u00e1ch od tr\u00e9ninku a je to b\u011b\u017en\u00e1 reakce t\u011bla na z\u00e1t\u011b\u017e.<\/strong> Jej\u00ed p\u0159\u00ed\u010dinou jsou hlavn\u011b mikrotrhliny svalov\u00fdch vl\u00e1ken, kter\u00e9 p\u0159i posilov\u00e1n\u00ed vznikaj\u00ed. Nejintenzivn\u011bji to zpravidla c\u00edt\u00edme po nov\u00e9m tr\u00e9ninku, zv\u00fd\u0161en\u00ed z\u00e1t\u011b\u017ee nebo jin\u00fdch zm\u011bn\u00e1ch ve cvi\u010den\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle studi\u00ed se ale nejedn\u00e1 o spolehliv\u00fd ukazatel \u00fa\u010dinnosti tr\u00e9ninku. <strong>M\u00e1 na ni toti\u017e v\u00fdrazn\u00fd vliv i genetika.<\/strong> Kdy\u017e si tak vezmeme dva lidi na stejn\u00e9 v\u00fdkonnostn\u00ed \u00farovni po toto\u017en\u00e9m tr\u00e9ninku, jednoho mohou svaly bolet a\u017e k nevydr\u017een\u00ed a druh\u00e9ho skoro v\u016fbec.<span style=\"color:#ff6600\" class=\"tadv-color\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158ada v\u011bdc\u016f nav\u00edc do\u0161la k z\u00e1v\u011bru, \u017ee samotn\u00e9 svalov\u00e9 po\u0161kozen\u00ed, kter\u00e9 je p\u0159\u00ed\u010dinou DOMS nen\u00ed podm\u00ednkou svalov\u00e9ho r\u016fstu. Hraj\u00ed tam tak roli tak\u00e9 dal\u0161\u00ed faktory, jako je mechanick\u00e1 tenze nebo metabolick\u00fd stres. Z toho n\u00e1m plyne, \u017ee i <strong>tr\u00e9nink, po kter\u00e9m n\u00e1s svaly tolik nebol\u00ed, mohl b\u00fdt poctiv\u011b odcvi\u010den\u00fd a \u00fa\u010dinn\u00fd.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co m\u016f\u017eete d\u011blat pro zm\u00edrn\u011bn\u00ed bolesti sval\u016f po tr\u00e9ninku, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 i vy jste do te\u010f v\u011b\u0159ili n\u011bjak\u00e9mu zako\u0159en\u011bn\u00e9mu m\u00fdtu o posilov\u00e1n\u00ed zadku. A\u0165 u\u017e to byl nespr\u00e1vn\u00fd v\u00fdb\u011br cvik\u016f, p\u0159\u00edli\u0161 dlouh\u00e1 rozcvi\u010dka, tr\u00e9nink jen s vlastn\u00ed vahou nebo to, \u017ee bolest po cvi\u010den\u00ed je spolehliv\u00fd ukazatel \u00fa\u010dinnosti tr\u00e9ninku.<strong> Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku u\u017e v\u00edte, co p\u0159\u00edpadn\u011b pot\u0159ebujete zm\u011bnit pro dosa\u017een\u00ed vypracovan\u00fdch h\u00fd\u017ed\u00ed.<\/strong> Dob\u0159e si tr\u00e9nink napl\u00e1nujte a nezapome\u0148te tak do n\u011bj p\u0159idat \u00fa\u010dinn\u00e9 cviky na zadek, jako jsou hip thrusty nebo rumunsk\u00e9 mrtv\u00e9 tahy, dejte t\u011blu i dostatek \u010dasu na odpo\u010dinek a pohl\u00eddejte si rovn\u011b\u017e stravu. Kdy\u017e u v\u0161eho vydr\u017e\u00edte dostate\u010dn\u011b dlouho, ur\u010dit\u011b se kone\u010dn\u011b do\u010dk\u00e1te zaslou\u017een\u00fdch v\u00fdsledk\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te v okol\u00ed n\u011bkoho, kdo st\u00e1le v\u011b\u0159\u00ed p\u0159edstaven\u00fdm m\u00fdt\u016fm o posilov\u00e1n\u00ed zadku, nezapome\u0148te s n\u00edm sd\u00edlet tento \u010dl\u00e1nek. Pom\u016f\u017ee mu to otev\u0159\u00edt o\u010di a zm\u011bnit p\u0159\u00edstup ke cvi\u010den\u00ed.&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\"><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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Posilov\u00e1n\u00ed zadku je n\u00e1strojem pro dosa\u017een\u00ed pevn\u00fdch a kulat\u00fdch h\u00fd\u017ed\u00ed. Mnoho lid\u00ed v\u0161ak v\u011b\u0159\u00ed m\u00fdt\u016fm o tr\u00e9ninku zadku, a d\u011blaj\u00ed tak chyby, kv\u016fli kter\u00fdm nemaj\u00ed v\u00fdsledky. \u010cl\u00e1nek prozrad\u00ed, na co si d\u00e1t p\u0159i cvi\u010den\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f pozor, a nasm\u011bruje v\u00e1s na spr\u00e1vnou cestu pro dosa\u017een\u00ed vypracovan\u00e9ho pozad\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":430651,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6429,6933,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-430579","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-na-zadek","10":"tag-myty-cs","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00edm - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty a chyby v posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed. Jak zpevnit, pos\u00edlit, zmen\u0161it nebo zv\u011bt\u0161it zadek? Jak spr\u00e1vn\u011b tr\u00e9novat h\u00fd\u017e\u010fov\u00e9 svaly a nejlep\u0161\u00ed cviky na zadek.\" \/>\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\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00edm - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty a chyby v posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed. Jak zpevnit, pos\u00edlit, zmen\u0161it nebo zv\u011bt\u0161it zadek? Jak spr\u00e1vn\u011b tr\u00e9novat h\u00fd\u017e\u010fov\u00e9 svaly a nejlep\u0161\u00ed cviky na zadek.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-14T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-14T13:21:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-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.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00edm\",\"datePublished\":\"2023-04-14T08:00:00+00:00\",\"dateModified\":\"2023-04-14T13:21:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\"},\"wordCount\":3087,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"cviky na zadek\",\"m\u00fdty\",\"silov\u00fd tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\",\"name\":\"M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00edm - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png\",\"datePublished\":\"2023-04-14T08:00:00+00:00\",\"dateModified\":\"2023-04-14T13:21:08+00:00\",\"description\":\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty a chyby v posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed. 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