{"id":433495,"date":"2023-04-14T13:40:05","date_gmt":"2023-04-14T11:40:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=433495"},"modified":"2023-05-03T13:57:09","modified_gmt":"2023-05-03T11:57:09","slug":"tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/","title":{"rendered":"M\u00fdty o cvi\u010den\u00ed sedac\u00edch svalov, ktor\u00e9 brzdia v ceste za silnej\u0161\u00edm, gu\u013eatej\u0161\u00edm a pevnej\u0161\u00edm zadkom"},"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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#10_najvacsich_mytov_o_posilnovani_a_treningu_na_zadok\" title=\"10 najv\u00e4\u010d\u0161\u00edch m\u00fdtov o posil\u0148ovan\u00ed a tr\u00e9ningu na zadok\">10 najv\u00e4\u010d\u0161\u00edch m\u00fdtov o posil\u0148ovan\u00ed a tr\u00e9ningu na zadok<\/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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#1_Cviky_na_zadok_by_mali_robit_len_zeny\" title=\"1. Cviky na zadok by mali robi\u0165 len \u017eeny\">1. Cviky na zadok by mali robi\u0165 len \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.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#2_Posilnovanie_zadku_pomoze_spalit_tuk_v_tejto_partii_a_schudnut_z_nej\" title=\"2. Posil\u0148ovanie zadku pom\u00f4\u017ee sp\u00e1li\u0165 tuk v tejto partii a schudn\u00fa\u0165 z nej\">2. Posil\u0148ovanie zadku pom\u00f4\u017ee sp\u00e1li\u0165 tuk v tejto partii a schudn\u00fa\u0165 z nej<\/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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#3_Zadok_najlepsie_posilnime_pomocou_cvikov_s_vlastnou_vahou\" title=\"3. Zadok najlep\u0161ie posiln\u00edme pomocou cvikov s vlastnou v\u00e1hou\">3. Zadok najlep\u0161ie posiln\u00edme pomocou cvikov s vlastnou v\u00e1hou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#4_Drep_je_najlepsi_cvik_na_zadok\" title=\"4. Drep je najlep\u0161\u00ed cvik na zadok\">4. Drep je najlep\u0161\u00ed cvik na zadok<\/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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#5_Na_trening_na_zadok_staci_jeden_cvik\" title=\"5. Na tr\u00e9ning na zadok sta\u010d\u00ed jeden cvik\">5. Na tr\u00e9ning na zadok 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.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#6_Vyznam_ma_jedine_tazky_trening_s_vysokou_vahou\" title=\"6.  V\u00fdznam m\u00e1 jedine \u0165a\u017ek\u00fd tr\u00e9ning s vysokou v\u00e1hou\">6.  V\u00fdznam m\u00e1 jedine \u0165a\u017ek\u00fd tr\u00e9ning s vysokou v\u00e1hou<\/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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#7_Zabehnuty_trening_na_zadok_nie_je_nutne_menit\" title=\"7. Zabehnut\u00fd tr\u00e9ning na zadok nie je nutn\u00e9 meni\u0165\">7. Zabehnut\u00fd tr\u00e9ning na zadok nie je nutn\u00e9 meni\u0165<\/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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#8_Treningom_na_zadok_kompletne_zmenime_jeho_tvar\" title=\"8. Tr\u00e9ningom na zadok kompletne zmen\u00edme jeho tvar\">8. Tr\u00e9ningom na zadok kompletne zmen\u00edme jeho 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.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#9_Pred_treningom_sa_potrebujeme_dlhsie_venovat_aktivacnym_cvikom\" title=\"9. Pred tr\u00e9ningom sa potrebujeme dlh\u0161ie venova\u0165 aktiva\u010dn\u00fdm cvikom\">9. Pred tr\u00e9ningom sa potrebujeme dlh\u0161ie venova\u0165 aktiva\u010dn\u00fdm cvikom<\/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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#10_Ked_nas_nasledujuci_den_neboli_zadok_aj_pri_sedeni_trening_bol_zbytocny\" title=\"10. Ke\u010f n\u00e1s nasleduj\u00faci de\u0148 nebol\u00ed zadok aj pri seden\u00ed, tr\u00e9ning bol zbyto\u010dn\u00fd\">10. Ke\u010f n\u00e1s nasleduj\u00faci de\u0148 nebol\u00ed zadok aj pri seden\u00ed, tr\u00e9ning bol zbyto\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.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/#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>M\u00fdty o tr\u00e9ningu na zadok s\u00fa roz\u0161\u00edren\u00e9 v takom rozsahu, ako je po\u010det \u013eud\u00ed, ktor\u00ed t\u00fa\u017eia po dokonalom pozad\u00ed. Ak u\u017e nejak\u00fd \u010das poctivo cvi\u010d\u00edte zadok, ale v\u00fdsledky st\u00e1le nikde, m\u00f4\u017ee to by\u0165 frustruj\u00face a demotivuj\u00face. <strong>V tr\u00e9ningu mo\u017eno rob\u00edte nejak\u00fa chybu, ktor\u00e1 je zalo\u017een\u00e1 na roz\u0161\u00edren\u00fdch m\u00fdtoch o posil\u0148ovan\u00ed sedac\u00edch svalov. <\/strong>V dne\u0161nom \u010dl\u00e1nku sa na ne teda zameriame a dozviete sa, \u010do robi\u0165, aby ste dosiahli siln\u00fd, pevn\u00fd a gu\u013eat\u00fd zadok, a \u010do patr\u00ed do priepasti dej\u00edn m\u00fdtov a legiend.<\/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_najvacsich_mytov_o_posilnovani_a_treningu_na_zadok\"><\/span>10 najv\u00e4\u010d\u0161\u00edch m\u00fdtov o posil\u0148ovan\u00ed a tr\u00e9ningu na zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S cvi\u010den\u00edm zadku s\u00favis\u00ed mno\u017estvo m\u00fdtov, pre ktor\u00e9 \u013eudia opakuj\u00fa tr\u00e9ningov\u00e9 chyby, \u010do im kaz\u00ed v\u00fdsledky. \u010casto sa to t\u00fdka toho, pre koho je posil\u0148ovanie zadku vlastne vhodn\u00e9, \u010di je drep naozaj t\u00fdm naj\u00fa\u010dinnej\u0161\u00edm cvikom alebo je nutn\u00e9 vykon\u00e1va\u0165 desiatky opakovan\u00ed cvikov s vlastnou v\u00e1hou alebo gumou. Kde je 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_zadok_by_mali_robit_len_zeny\"><\/span>1. Cviky na zadok by mali robi\u0165 len \u017eeny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f je re\u010d o posil\u0148ovan\u00ed sedac\u00edch svalov, zrejme si predstav\u00edte \u017eenu, ktor\u00e1 cvi\u010d\u00ed v\u00fdpady, drepy alebo ob\u013e\u00faben\u00fd cvik hip thrust. Presved\u010denie o tom, \u017ee zadok by mali tr\u00e9nova\u0165 len \u017eeny, je v\u0161ak rovnako myln\u00e9 ako tvrdenie, \u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cviky na bicepsy<\/a> patria len mu\u017eom. <strong>Sedacie svaly s\u00fa toti\u017e d\u00f4le\u017eit\u00e9 nielen z estetick\u00e9ho, ale hlavne z funk\u010dn\u00e9ho h\u013eadiska.<\/strong> Patria toti\u017e k najv\u00e4\u010d\u0161\u00edm svalom v tele a zap\u00e1jaj\u00fa sa do t\u00fdch najz\u00e1kladnej\u0161\u00edch pohybov, ako je ch\u00f4dza, sadanie si a vst\u00e1vanie alebo dv\u00edhanie spadnut\u00e9ho pera zo zeme. Takisto s\u00fa d\u00f4le\u017eit\u00e9 pre \u0161portovcov, preto\u017ee vypracovan\u00fd zadok im pom\u00f4\u017ee <strong>by\u0165 silnej\u0161\u00ed, beha\u0165 r\u00fdchlej\u0161ie, sk\u00e1ka\u0165 vy\u0161\u0161ie, zlep\u0161i\u0165 zr\u00fdchlenie, dynamiku a celkov\u00fa svi\u017enos\u0165 pohybu<\/strong>. Cvi\u010di\u0165 zadok sa preto vyplat\u00ed naozaj ka\u017ed\u00e9mu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s tie\u017e, ktor\u00e9 cviky na zadok by nemali ch\u00fdba\u0165 v tr\u00e9ningovom pl\u00e1ne? V\u0161etky n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na 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\/04\/iStock-1350565731-1124x749.jpg\" alt=\"Kto by mal posil\u0148ova\u0165 zadok?\" class=\"wp-image-430592\" width=\"843\" height=\"562\" title=\"Kto by mal posil\u0148ova\u0165 zadok?\" 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_Posilnovanie_zadku_pomoze_spalit_tuk_v_tejto_partii_a_schudnut_z_nej\"><\/span>2. Posil\u0148ovanie zadku pom\u00f4\u017ee sp\u00e1li\u0165 tuk v tejto partii a schudn\u00fa\u0165 z nej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na zadok posilnia aj spevnia pozadie, z\u00e1rove\u0148 podporia rast svalov v tejto oblasti. \u017dia\u013e, nefunguj\u00fa ako liposukcia a samy o sebe zo zadku tuk neodstr\u00e1nia. <strong>Lok\u00e1lne chudnutie patr\u00ed medzi<\/strong> nesmrte\u013en\u00e9 <strong>m\u00fdty<\/strong>, ktor\u00e9 sa t\u00fdkaj\u00fa nielen spa\u013eovania tuku na zadku. Sklo\u0148uje sa aj v s\u00favislosti s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bruchom<\/a> alebo vn\u00fatorn\u00fdmi stehnami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nech u\u017e chcete zn\u00ed\u017ei\u0165 mno\u017estvo tuku na ktorejko\u013evek \u010dasti tela, v\u017edy je d\u00f4le\u017eit\u00fd komplexn\u00fd pr\u00edstup. <\/strong>Ten so sebou prin\u00e1\u0161a \u00fapravu jed\u00e1lni\u010dka a tr\u00e9ningu tak, aby v\u00e1\u0161 energetick\u00fd v\u00fddaj presahoval pr\u00edjem, \u010d\u00edm sa dostanete do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorick\u00e9ho deficitu<\/a>. To vedie k celkov\u00e9mu zn\u00ed\u017eeniu percenta tuku v tele, \u010do sa prejav\u00ed postupn\u00fdm chudnut\u00edm. <strong>O tom, \u010di v\u00e1m sk\u00f4r za\u010dne mizn\u00fa\u0165 tuk na bruchu alebo na zadku, rozhoduje hlavne genetika a hormon\u00e1lne prostredie organizmu. <\/strong>Robi\u0165 denne 100 drepov s vlastnou v\u00e1hou, ke\u010f chcete schudn\u00fa\u0165 zo zadku do plaviek, nie je pr\u00e1ve t\u00fdm najlep\u0161\u00edm rie\u0161en\u00edm.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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 pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom schudn\u00fa\u0165 a chcete sa dozvedie\u0165, ako \u00eds\u0165 na to krok za krokom, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9<\/strong><\/a>.<\/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\u010dinok cvikov s vlastnou v\u00e1hou na zadok\" class=\"wp-image-430610\" title=\"\u00da\u010dinok cvikov s vlastnou v\u00e1hou na zadok\" 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_Zadok_najlepsie_posilnime_pomocou_cvikov_s_vlastnou_vahou\"><\/span>3. Zadok najlep\u0161ie posiln\u00edme pomocou cvikov s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drepy, v\u00fdpady \u010di glute bridge s vlastnou v\u00e1hou sa s\u00edce hodia do rozcvi\u010dky, za\u010diato\u010dn\u00edkom alebo ako s\u00fa\u010das\u0165 HIIT, ale ten sexi gu\u013eat\u00fd zadok len s nimi zrejme nevybudujete. U\u017e sme si povedali, \u017ee <strong>sedacie svaly patria k t\u00fdm najv\u00e4\u010d\u0161\u00edm v tele a neunav\u00ed ich len tak hoci\u010do<\/strong>. Aby za\u010dali silnie\u0165, potrebuj\u00fa dostato\u010dn\u00fd tr\u00e9ningov\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 vlastnou v\u00e1hou s\u00edce m\u00f4\u017eu fungova\u0165 u za\u010diato\u010dn\u00edkov, ale aj t\u00ed musia \u010dasom prida\u0165 silov\u00fd tr\u00e9ning so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eou<\/a>. Len tak toti\u017e docielia \u017eiaduci progres. Zvy\u0161ova\u0165 po\u010det opakovan\u00ed na drepy \u010di v\u00fdpady s vlastnou v\u00e1hou sa toti\u017e ned\u00e1 do nekone\u010dna. Zrejme v\u00e1s to \u010dasom tie\u017e prestane bavi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omnoho efekt\u00edvnej\u0161ie je <strong>postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e pomocou <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010diniek<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kettlebellu<\/strong><\/a><strong> \u010di<\/strong><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)\"><strong> nalo\u017eenej osi<\/strong><\/a><strong> s <\/strong><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)\"><strong>kot\u00fa\u010dmi<\/strong><\/a>. Va\u0161e svaly bud\u00fa dost\u00e1va\u0165 nov\u00fd impulz na na\u0161tartovanie <strong>adapta\u010dn\u00fdch mechanizmov, ktor\u00e9 stoja za rastom svalov a sily<\/strong>. V\u010faka tomu nebudete stagnova\u0165 a v\u00fdsledky sa kone\u010dne uk\u00e1\u017eu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Cviky s vlastnou v\u00e1hou v\u0161ak nemus\u00edte \u00faplne zatracova\u0165. Aj tie maj\u00fa v tr\u00e9ningu svoje miesto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na dosahovanie v\u00fdsledkov si treba vedie\u0165 spr\u00e1vne nastavi\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e a \u010dasom ju aj meni\u0165. Ako na to 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>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Drep_je_najlepsi_cvik_na_zadok\"><\/span>4. Drep je najlep\u0161\u00ed cvik na zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ktor\u00fd cvik na zadok je naj\u00fa\u010dinnej\u0161\u00ed? Stav\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00edn<\/a>, \u017ee na t\u00fato ot\u00e1zku v\u00e4\u010d\u0161ina z v\u00e1s odpovie \u2013\u2060 drep. Ten v\u00e1m s\u00edce pom\u00f4\u017ee z\u00edska\u0165 siln\u00e9 doln\u00e9 kon\u010datiny, ale z poh\u013eadu budovania sedac\u00edch svalov n\u00e1jdeme aj efekt\u00edvnej\u0161ie cviky.<strong> Zadok sa pri \u0148om nezap\u00e1ja tak intenz\u00edvne, ako by sme \u010dakali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Drep X Hip thrust:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ke\u010f vedci merali aktivitu sedac\u00edch svalov pri drepoch<\/strong>, vysok\u00e9 hodnoty zaznamenali len pri dv\u00edhan\u00ed nahor, a to v prvej polovici pohybu. N\u00e1sledne sa v\u0161ak svaly zadku zase daj\u00fa do relat\u00edvneho pokoja. Sami mi zrejme d\u00e1te za pravdu, \u017ee pri drepovan\u00ed zadok zase a\u017e tak nec\u00edtite.<span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/li><li><strong>V tomto oh\u013eade m\u00e1 omnoho lep\u0161ie v\u00fdsledky napr\u00edklad hip thrust.<\/strong> Pri tomto cviku sa nameralo intenz\u00edvne zapojenie sedac\u00edch svalov takmer vo v\u0161etk\u00fdch f\u00e1zach pohybu. Hip thrust navy\u0161e nie je tak\u00fd n\u00e1ro\u010dn\u00fd na techniku ako drep a po\u010das jeho realiz\u00e1cie zrejme zdvihnete ove\u013ea viac kilogramov. T\u00fdmto sp\u00f4sobom vytvor\u00edte v\u00e4\u010d\u0161\u00ed mechanick\u00fd a metabolick\u00fd stres v sedac\u00edch svaloch, \u010do vedie k tr\u00e9ningov\u00fdm adapt\u00e1ci\u00e1m v podobe ich posilnenia a rastu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 v\u0161ak neznamen\u00e1, \u017ee by ste mali drepy natvrdo vy\u0161krtn\u00fa\u0165 z tr\u00e9ningov\u00e9ho pl\u00e1nu. St\u00e1le toti\u017e patria medzi top cviky na spodn\u00fa \u010das\u0165 tela, ktor\u00e9 by mal v nejakom variante vykon\u00e1va\u0165 ka\u017ed\u00fd \u0161portovec. Na komplexn\u00e9 precvi\u010denie sedac\u00edch svalov je navy\u0161e efekt\u00edvnej\u0161ie ma\u0165 v tr\u00e9ningu viac cvikov na t\u00fato partiu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, pre\u010do je dobr\u00e9 cvi\u010di\u0165 drepy a ako ich robi\u0165 spr\u00e1vne, pre\u010d\u00edtajte si 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 aj do posil\u0148ovne<\/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_trening_na_zadok_staci_jeden_cvik\"><\/span>5. Na tr\u00e9ning na zadok sta\u010d\u00ed jeden cvik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadok sa sklad\u00e1 z troch \u010dast\u00ed v podobe ve\u013ek\u00e9ho, stredn\u00e9ho a mal\u00e9ho sedacieho svalu <em>(musculus gluteus maximus, medius, minimus), <\/em>ktor\u00e9 sa po\u010das pohybu zap\u00e1jaj\u00fa s rozdielnou intenzitou. Pre ich komplexn\u00e9 posil\u0148ovanie preto jeden cvik zrejme nebude sta\u010di\u0165. <strong>Naopak s v\u00e4\u010d\u0161ou tr\u00e9ningovou variabilitou budete ma\u0165 istotu, \u017ee precvi\u010d\u00edte v\u0161etky sedacie 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, ktor\u00e9 viac za\u0165a\u017euj\u00fa ve\u013ek\u00fd sedac\u00ed sval: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hip thrust<\/a>, hlbok\u00e9 predn\u00e9 a zadn\u00e9 drepy, zakop\u00e1vanie na kladke, predn\u00e9 a zadn\u00e9 v\u00fdpady, rumunsk\u00e9 m\u0155tve \u0165ahy.<\/li><li><strong>Cviky, ktor\u00e9 viac za\u0165a\u017euj\u00fa stredn\u00fd sedac\u00ed sval:<\/strong> Addukcia a abdukcia na stroji \u010di na kladke, v\u00fdpady do str\u00e1n, ch\u00f4dza s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gumou<\/a> nad kolenami do str\u00e1n, uno\u017eovanie v \u013eahu na boku, drep na jednej nohe.<\/li><li><strong>Cviky, ktor\u00e9 viac za\u0165a\u017euj\u00fa mal\u00fd sedac\u00ed sval: <\/strong>Addukcia a abdukcia na stroji \u010di na kladke, uno\u017eovanie v \u013eahu na boku, glute bridge na jednej nohe, v\u00fdpady kr\u00ed\u017eom (curtsy lunges), bulharsk\u00e9 drepy. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010dnite s 2 \u2013 3 z\u00e1kladn\u00fdmi cvikmi<\/strong> napr\u00edklad v podobe hip thrust, rumunsk\u00fdch m\u0155tvych \u0165ahov a zadn\u00fdch drepov. N\u00e1sledne k nim m\u00f4\u017eete prida\u0165 doplnkov\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cviky s posil\u0148ovacou gumou<\/a>, ako ch\u00f4dza do str\u00e1n, uno\u017eovanie, glute bridge \u010di mu\u0161\u013ea (clamshell). Tie v\u00e1m pom\u00f4\u017eu aktivova\u0165 a posilni\u0165 hlboko ulo\u017een\u00e9 svaly. Hodia sa v\u0161ak sk\u00f4r na z\u00e1ver tr\u00e9ningu ako tak\u00e1 \u201evypa\u013eova\u010dka\u201d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pir\u00e1ciu na cviky s posil\u0148ovacou gumou n\u00e1jdete tie\u017e v \u010dl\u00e1nku <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>.<\/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 vlastnou v\u00e1hou na zadok\" class=\"wp-image-430862\" title=\"Cviky s vlastnou v\u00e1hou na zadok\" 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_Vyznam_ma_jedine_tazky_trening_s_vysokou_vahou\"><\/span>6.  V\u00fdznam m\u00e1 jedine \u0165a\u017ek\u00fd tr\u00e9ning s vysokou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri pl\u00e1novan\u00ed tr\u00e9ningu zadku myslite aj na to, \u017ee sa tieto svaly <strong>skladaj\u00fa z r\u00fdchlych <\/strong>(bielych, typ 1, fast-twitch)<strong> a pomal\u00fdch <\/strong>(\u010derven\u00fdch, typ 2, slow-twitch) <strong>svalov\u00fdch vl\u00e1ken<\/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>Na tie r\u00fdchle najviac funguj\u00fa<strong> cviky s vysokou z\u00e1\u0165a\u017eou a mal\u00fdm po\u010dtom opakovan\u00ed<\/strong> alebo tie <strong>v\u00fdbu\u0161n\u00e9<\/strong>, ako je \u0161print, drepy s v\u00fdskokom alebo v\u00fdskoky na debnu.<\/li><li>Na pomal\u00e9 svalov\u00e9 vl\u00e1kna s\u00fa zase \u00fa\u010dinnej\u0161ie<strong> cviky s ni\u017e\u0161ou z\u00e1\u0165a\u017eou a v\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako si teda posklada\u0165 tr\u00e9ning na zadok, aby v \u0148om ni\u010d nech\u00fdbalo? Na\u0161\u0165astie to nie je tak\u00e9 \u0165a\u017ek\u00e9, ako by sa mohlo zda\u0165. Ke\u010f napr\u00edklad posil\u0148ujete sedacie svaly 2-kr\u00e1t t\u00fd\u017edenne, jeden tr\u00e9ning si poskladajte zo silov\u00fdch cvikov so z\u00e1\u0165a\u017eou a druh\u00fd z <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cvikov s vlastnou v\u00e1hou<\/a>. Zacielite teda na rozvoj obidvoch druhov svalov\u00fdch vl\u00e1ken, \u010do v\u00e1s m\u00f4\u017ee v kone\u010dnom d\u00f4sledku odmeni\u0165 lep\u0161\u00edmi v\u00fdsledkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9ning sedac\u00edch svalov odcvi\u010dte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong> pod\u013ea toho, ako si rozvrhnete \u010fal\u0161ie partie a ostatn\u00e9 \u0161portov\u00e9 aktivity. Majte v\u0161ak na pam\u00e4ti, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom cvi\u010den\u00ed d\u00f4jde priemerne o 24 \u2013 72 hod\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zabehnuty_trening_na_zadok_nie_je_nutne_menit\"><\/span>7. Zabehnut\u00fd tr\u00e9ning na zadok nie je nutn\u00e9 meni\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno m\u00e1te ob\u013e\u00faben\u00e9 cviky, v\u00e1hy a po\u010dty opakovan\u00ed, ktor\u00e9 v\u00e1m zo za\u010diatku skvele fungovali. V poslednom \u010dase v\u0161ak stagnujete a progres v\u00e1m pretek\u00e1 ako voda z derav\u00e9ho vrecka. \u010c\u00edm tie diery zaceli\u0165, aby ste zase z\u00edskali maximum z tr\u00e9ningu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zozn\u00e1mte sa s princ\u00edpom progres\u00edvneho pre\u0165a\u017eenia. <\/strong>Tento na prv\u00fd poh\u013ead vedeck\u00fd term\u00edn v sebe jednoducho skr\u00fdva to, \u017ee treba priebe\u017ene meni\u0165 tr\u00e9ning, presnej\u0161ie povedan\u00e9, urobi\u0165 ho n\u00e1ro\u010dnej\u0161\u00ed. Va\u0161e svaly si toti\u017e o nieko\u013eko t\u00fd\u017ed\u0148ov zvykn\u00fa na z\u00e1\u0165a\u017e, adaptuj\u00fa sa na \u0148u, prebehne v nich v\u0161etko, \u010do treba, aby sa s \u0148ou dok\u00e1zali bez v\u00e4\u010d\u0161\u00edch probl\u00e9mov popasova\u0165. \u010casom sa v\u0161ak nebud\u00fa ma\u0165 u\u017e na \u010do adaptova\u0165, a tak k \u017eiaducim zmen\u00e1m prestane doch\u00e1dza\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoj tr\u00e9ning nemus\u00edte ka\u017ed\u00fd t\u00fd\u017ede\u0148 prekop\u00e1va\u0165 od z\u00e1kladov. <strong>Sta\u010d\u00ed robi\u0165 men\u0161ie \u00fapravy, ako zv\u00fd\u0161enie v\u00e1hy (maxim\u00e1lne o 10 %) alebo po\u010dtu opakovan\u00ed ka\u017ed\u00fd t\u00fd\u017ede\u0148.<\/strong> To v\u0161ak nerobte bez zvl\u00e1dnutia spr\u00e1vnej techniky. Takisto sa nestane ni\u010d v pr\u00edpade, \u017ee si nieko\u013eko t\u00fd\u017ed\u0148ov ponech\u00e1te rovnak\u00fd tr\u00e9ning, ke\u010f sa pr\u00e1ve nec\u00edtite na ten n\u00e1ro\u010dnej\u0161\u00ed. Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och pokojne vyme\u0148te cviky a sk\u00fa\u0161ajte tie\u017e z\u013eahka meni\u0165 polohu tela, aby ste zistili, v ktorom uhle c\u00edtite sedacie svaly najintenz\u00edvnej\u0161ie.<span class=\"tadv-color\" style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako si zostavi\u0165 funk\u010dn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?&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=\"Ako meni\u0165 tr\u00e9ning na zadok?\" class=\"wp-image-430878\" width=\"843\" height=\"562\" title=\"Ako meni\u0165 tr\u00e9ning na zadok?\" 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_Treningom_na_zadok_kompletne_zmenime_jeho_tvar\"><\/span>8. Tr\u00e9ningom na zadok kompletne zmen\u00edme jeho tvar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edte si, \u017ee ke\u010f budete cvi\u010di\u0165 ako Jennifer Lopez, v\u00fdsledkom bude rovnako gu\u013eat\u00e9 a cel\u00fdm svetom obdivovan\u00e9 pozadie? Tak to v\u00e1s asi sklamem. <strong>O tvare n\u00e1\u0161ho zadku rozhoduje hlavne vroden\u00fd tvar panvy, distrib\u00facia tuku v tele a tendencia k rastu svalov. <\/strong>Niekto sa tak narod\u00ed s predpokladom ma\u0165 zadok gu\u013eatej\u0161\u00ed, in\u00fd zase ploch\u0161\u00ed. To v\u0161ak neznamen\u00e1, \u017ee nem\u00e1 zmysel na sebe maka\u0165 a v\u0161etko nech\u00e1te v ruk\u00e1ch genetiky. Obrovsk\u00fd vplyv na tvar na\u0161ej postavy st\u00e1le m\u00e1 \u017eivotn\u00fd \u0161t\u00fdl, vr\u00e1tane cvi\u010denia a stravy. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka poctivo odcvi\u010den\u00fdm cvikom hip thrust, m\u0155tvym \u0165ahom alebo drepom sa aj va\u0161e pozadie m\u00f4\u017ee sta\u0165 tou najlep\u0161ou verziou seba sam\u00e9ho. <strong>Nezabudnite ani na to, \u017ee svaly potrebuj\u00fa z nie\u010doho r\u00e1s\u0165.<\/strong> Ak chcete nielen pevnej\u0161\u00ed, ale aj o nie\u010do gu\u013eatej\u0161\u00ed zadok, bude nutn\u00e9 upravi\u0165 jed\u00e1lni\u010dek. Okrem dostato\u010dn\u00e9ho pr\u00edjmu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkov\u00edn<\/a> (1,4 \u2013 2 g\/ kg telesnej hmotnosti) sa zamerajte na vy\u0161\u0161\u00ed energetick\u00fd pr\u00edjem. Ten si m\u00f4\u017eete jednoducho vypo\u010d\u00edta\u0165 pomocou na\u0161ej <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>kalkula\u010dky energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko o tom, \u010do treba robi\u0165 na dosiahnutie pevn\u00e9ho a gu\u013eat\u00e9ho zadku, sa dozviete 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 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\u017eu cviky na zadok vytvarova\u0165 sedacie svaly? \" class=\"wp-image-430893\" width=\"843\" height=\"563\" title=\"Dok\u00e1\u017eu cviky na zadok vytvarova\u0165 sedacie svaly? \" 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_treningom_sa_potrebujeme_dlhsie_venovat_aktivacnym_cvikom\"><\/span>9. Pred tr\u00e9ningom sa potrebujeme dlh\u0161ie venova\u0165 aktiva\u010dn\u00fdm cvikom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V posil\u0148ovni vid\u00edm \u010dasto \u017eeny, ktor\u00e9 sa poctivo venuj\u00fa aktiv\u00e1cii sedac\u00edch svalov pred samotn\u00fdm silov\u00fdm tr\u00e9ningom. Na tom by nemuselo by\u0165 ni\u010d zl\u00e9, keby nerobili minim\u00e1lne 5 cvikov s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a>, ktor\u00e9 im <strong>vezm\u00fa tak\u00fdch 30 min\u00fat drahocenn\u00e9ho \u010dasu a s t\u00fdm aj mno\u017estvo energie<\/strong>. Potom sa u\u017e rozhodne ned\u00e1 poveda\u0165, \u017ee id\u00fa na \u0165a\u017e\u0161iu \u010das\u0165 \u010derstv\u00e9 a pln\u00e9 s\u00edl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred t\u00fdm, ako sa pust\u00edte do \u0165a\u017ek\u00fdch drepov alebo m\u0155tvych \u0165ahov, <strong>sta\u010d\u00ed z\u013eahka zahria\u0165 svaly a rozh\u00fdba\u0165 bedrov\u00e9 k\u013aby a kolen\u00e1<\/strong>. K tomu n\u00e1sledne pridajte jeden, maxim\u00e1lne dva cviky s gumou, ale nie je to nutn\u00e9. Pokra\u010dujte na hlavn\u00fa \u010das\u0165, v ktorej za\u010dnete s \u013eah\u0161ou \u010dinkou alebo pr\u00e1zdnou osou. Po tejto f\u00e1ze by u\u017e va\u0161e telo malo by\u0165 dostato\u010dne pripraven\u00e9 na v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9 cviky na zadok\" class=\"wp-image-430908\" width=\"843\" height=\"560\" title=\"Aktiva\u010dn\u00e9 cviky na zadok\" 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_Ked_nas_nasledujuci_den_neboli_zadok_aj_pri_sedeni_trening_bol_zbytocny\"><\/span>10. Ke\u010f n\u00e1s nasleduj\u00faci de\u0148 nebol\u00ed zadok aj pri seden\u00ed, tr\u00e9ning bol zbyto\u010dn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoh\u00ed \u013eudia pova\u017euj\u00fa boles\u0165 svalov nasleduj\u00faci de\u0148 po cvi\u010den\u00ed za d\u00f4kaz poctivo odmakan\u00e9ho tr\u00e9ningu. Ke\u010f si nespomen\u00fa na v\u010deraj\u0161ie v\u00fdpady pri ka\u017edom dv\u00edhan\u00ed sa zo stoli\u010dky, myslia si, \u017ee necvi\u010dili dostato\u010dne tvrdo. Toto je na\u0161\u0165astie \u010fal\u0161\u00ed m\u00fdtus. <strong>Boles\u0165 svalov po tr\u00e9ningu alebo DOMS<\/strong> (Delayed Onset Muscle Soreness) <strong>sa typicky objavuje po 12 \u2013 24 hodin\u00e1ch od tr\u00e9ningu a je to be\u017en\u00e1 reakcia tela na z\u00e1\u0165a\u017e.<\/strong> Jej pr\u00ed\u010dinou s\u00fa hlavne mikrotrhliny svalov\u00fdch vl\u00e1ken, ktor\u00e9 vznikaj\u00fa pri posil\u0148ovan\u00ed. Najintenz\u00edvnej\u0161ie to zvy\u010dajne c\u00edtime po novom tr\u00e9ningu, zv\u00fd\u0161en\u00ed z\u00e1\u0165a\u017ee alebo in\u00fdch zmen\u00e1ch v cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdskumov v\u0161ak nejde o spo\u013eahliv\u00fd ukazovate\u013e \u00fa\u010dinnosti tr\u00e9ningu. <strong>Na\u0148 m\u00e1&nbsp;toti\u017e v\u00fdrazn\u00fd vplyv aj genetika.<\/strong> Ke\u010f si tak vezmeme dvoch \u013eud\u00ed na rovnakej v\u00fdkonnostnej \u00farovni po toto\u017enom tr\u00e9ningu, jedn\u00e9ho m\u00f4\u017eu svaly bolie\u0165 a\u017e na nevydr\u017eanie a druh\u00e9ho skoro v\u00f4bec.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Mnoh\u00ed vedci navy\u0161e pri\u0161li k z\u00e1veru, \u017ee samotn\u00e9 svalov\u00e9 po\u0161kodenie, ktor\u00e9 je pr\u00ed\u010dinou DOMS, nie je podmienkou svalov\u00e9ho rastu. Zohr\u00e1vaj\u00fa tam \u00falohu aj \u010fal\u0161ie faktory, ako je mechanick\u00e1 tenzia alebo metabolick\u00fd stres. Z toho n\u00e1m vypl\u00fdva, \u017ee aj <strong>tr\u00e9ning, po ktorom n\u00e1s svaly a\u017e tak nebolia, mohol by\u0165 poctivo odcvi\u010den\u00fd a \u00fa\u010dinn\u00fd<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak v\u00e1s zauj\u00edma, \u010do m\u00f4\u017eete robi\u0165 na zmiernenie bolesti svalov po tr\u00e9ningu, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste aj vy doteraz verili nejak\u00e9mu zakorenen\u00e9mu m\u00fdtu o posil\u0148ovan\u00ed zadku. \u010ci u\u017e to bol nespr\u00e1vny v\u00fdber cvikov, pr\u00edli\u0161 dlh\u00e1 rozcvi\u010dka, tr\u00e9ning len s vlastnou v\u00e1hou alebo to, \u017ee boles\u0165 po cvi\u010den\u00ed je spo\u013eahliv\u00fd ukazovate\u013e \u00fa\u010dinnosti tr\u00e9ningu.<strong> Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e viete, \u010do pr\u00edpadne potrebujete zmeni\u0165 na dosiahnutie vypracovan\u00e9ho zadku.<\/strong> Dobre si tr\u00e9ning napl\u00e1nujte a nezabudnite do\u0148 prida\u0165 \u00fa\u010dinn\u00e9 cviky na zadok, ako hip thrust alebo rumunsk\u00e9 m\u0155tve \u0165ahy, dajte telu dostatok \u010dasu na odpo\u010dinok a rovnako si postr\u00e1\u017ete aj stravu. Ke\u010f pri v\u0161etkom vydr\u017e\u00edte dostato\u010dne dlho, ur\u010dite sa kone\u010dne do\u010dk\u00e1te zasl\u00fa\u017een\u00fdch v\u00fdsledkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te v okol\u00ed niekoho, kto st\u00e1le ver\u00ed predstaven\u00fdm m\u00fdtom o posil\u0148ovan\u00ed zadku, nezabudnite s n\u00edm zdie\u013ea\u0165 tento \u010dl\u00e1nok. Pom\u00f4\u017ee mu otvori\u0165 o\u010di a zmeni\u0165 pr\u00edstup k cvi\u010deniu.&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>Posil\u0148ovanie sedac\u00edch svalov je n\u00e1strojom na dosiahnutie pevn\u00e9ho a gu\u013eat\u00e9ho zadku. Mnoh\u00ed \u013eudia v\u0161ak veria m\u00fdtom o tr\u00e9ningu na zadok, a tak robia chyby, pre ktor\u00e9 nemaj\u00fa v\u00fdsledky. \u010cl\u00e1nok v\u00e1m prezrad\u00ed, na \u010do si da\u0165 pozor po\u010das cvi\u010denia sedac\u00edch svalov a nasmeruje v\u00e1s na spr\u00e1vnu cestu za dosiahnut\u00edm vypracovan\u00e9ho zadku. <\/p>\n","protected":false},"author":129,"featured_media":430663,"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":[3],"tags":[6123,6100,6079,6137],"filter_section":[],"filter_attribute":[13017,13026,13025],"class_list":{"0":"post-433495","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-zadok","10":"tag-myty","11":"tag-silovy-trening","12":"filter_attribute-cviky-na-zadok","13":"filter_attribute-spravna-technika-cvicenia","14":"filter_attribute-treningove-chyby-a-tipy","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>M\u00fdty o cvi\u010den\u00ed sedac\u00edch svalov, ktor\u00e9 brzdia v ceste za silnej\u0161\u00edm, gu\u013eatej\u0161\u00edm a pevnej\u0161\u00edm zadkom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Naj\u010dastej\u0161ie m\u00fdty a chyby v posil\u0148ovan\u00ed sedac\u00edch svalov. Ako spevni\u0165, posilni\u0165, zmen\u0161i\u0165 alebo zv\u00e4\u010d\u0161i\u0165 zadok? Ako spr\u00e1vne tr\u00e9nova\u0165 sedacie svaly a najlep\u0161ie cviky na zadok.\" \/>\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\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00fdty o cvi\u010den\u00ed sedac\u00edch svalov, ktor\u00e9 brzdia v ceste za silnej\u0161\u00edm, gu\u013eatej\u0161\u00edm a pevnej\u0161\u00edm zadkom - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Naj\u010dastej\u0161ie m\u00fdty a chyby v posil\u0148ovan\u00ed sedac\u00edch svalov. Ako spevni\u0165, posilni\u0165, zmen\u0161i\u0165 alebo zv\u00e4\u010d\u0161i\u0165 zadok? 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